30 Simple Exercises You Can Do Anywhere

30 Exercises You Can Do Anywhere & Stay Fit

1. Arm Circles: Chances are you probably did this in your Physical Education class. If you’ve forgotten how to do this, here is a list of the steps you need to do to complete an Arm circle. Firstly stand in a way so that your arms are extended and they’re perpendicular to your torso. Then make clockwise circles with them. If you want to time your workouts you’ll see that you’ll need 20-30 seconds to do one. Follow this up by reversing the movement, this time, going counterclockwise.

2. Standard Push-up: This is a classic workout. To do this, keep your hand’s shoulder apart and your feet flexed up at a hip distance so that your core is tightened. Follow it up with bending your elbows until your chest reaches the floor and then exert force to push your chest back up.

3. Plank: To do a plank, first lie facedown with your forearms on the floor while keeping your hands clasped and then extend your legs so that you end up standing on your toes. Hold this position for some time, preferably 30-60 seconds by tightening your core. Once you get a hang of doing this, increase the time.

4. Squat: Doing squats has never been easier. Keep standing with your feet parallel or have them turned to 15°, whatever appears the most comfortable to you. Then, start to crouch slowly by bending your hips and knees. Keep doing it until your thighs and hips are parallel to the floor. Don’t forget to make sure that your heels are in touch with the floor.

5. Bridge: Bridge is the easiest way to activate your core and activate the strength of your backside. This is a great workout for warm-up sessions. To do one, lie down on your back and your knees bent while keeping your feet flat on the floor and your arms extended to your side. Then push through slowly so that you can lift your backside off the ground until your hips are fully extended.

6. Chair Squat: As the name implies, to do this workout, you’ll need a chair. Stand in front of the chair so that your feet and shoulder are wide-apart and your toes are slightly pointing out. Then, bend your knees and lower back until you feel your hips end up touching the chair. Then, return to the starting position to resume again.

7. Knee Push-up: This type of push-up is for beginners and ultimately helps in building strength. To do one, get into a high plank position and place your knees in such a way that you maintain a straight line from your head to your knees and keep your angles at a 45° angle.

8. Stationary Lunge: Split your stance in such a way that your right leg ends up being flat on the ground while your left leg stands up on its toes. Then bend your knees and do a lunge until your right leg ends up being parallel to the ground.

9. Plank to Downward Dog: This move is going to test your shoulders and the whole of your upper body. To do this, first, get into a high plank position so that your hands are stacked underneath your shoulder and your feet are close together. After keeping your core engaged and the rest of your body stationary, pike your hips so that you’re back into the downward dog position and your body forms a triangle with the ground.

10. Straight-leg Donkey Kick: To do this, first get on all fours so that your hands and legs are aligned with your shoulders and hips respectively. After that, push your right foot so that it looks like you’re touching an imaginary wall. While doing this, don’t forget to flex your toes and keep your hips square to the ground.