1. SURYANAMASKAR:

Surya Namaskar, also known as Sun Salutation, is a sequence of yoga postures that are performed in a flowing sequence. It is a popular practice in the ancient discipline of yoga & holds significant importance in traditional Indian culture.

Surya Namaskar consists of a series of twelve poses, synchronized with deep breathing, that stretch & strengthen the entire body. It is believed to have numerous physical, mental, & spiritual benefits. Regular practice of Surya Namaskar can improve flexibility, increase strength, boost energy levels, enhance concentration, & promote a sense of calmness & well-being. It is a holistic practice that nurtures the mind, body, & spirit, providing a harmonious start to the day.

Surya Namaskar can be performed simply 3 times a day & can gradually be increased in number, upto 12 times a day.

2. PLANKS:

Planks are a simple yet highly effective exercise for strengthening the core muscles. In a plank, you hold a position similar to a push-up, with your forearms on the ground & your body straight & parallel to the floor. This exercise engages the abs, back, shoulders, & glutes, helping to improve overall stability & posture. Planks also work the deep muscles of the abdomen, reducing the risk of lower back pain. Regular plank practice can enhance core strength, endurance, & contribute to a toned & stable midsection.

Plank position can be held for about 30 seconds in the beginning & can be increased upto 1 minute gradually.

3. LUNGES:

Lunges are a versatile & beneficial exercise that targets multiple muscle groups, primarily the quadriceps, hamstrings, & glutes. To perform a lunge, step forward with one leg & lower your body until both knees are at 90-degree angles, then push back up to the starting position.

Lunges improve lower body strength, stability, & balance while also engaging the core muscles. They can be modified in various ways to increase intensity or target specific areas, making them a valuable addition to any workout routine. Start with 10 lunges per leg & increase gradually to 20-25 lunges per leg.

4. SQUATS:

Squats are a fundamental & effective exercise for strengthening the lower body. This compound movement primarily targets the quadriceps, hamstrings, & glutes, but also engages the core & lower back muscles. To perform a squat, lower your body by bending your knees & hips, keeping your back straight, & then push back up to a standing position.

Squats help build lower body strength, improve flexibility, increase power, & enhance overall functional fitness. They can be modified or loaded to challenge different muscle groups & fitness levels, making them a valuable exercise for anyone. Squats are essential to help you not only tone your legs, but also to improve core strength. Start with 10 squats & increase upto 50 gradually.

Other Exercises that can be done Daily!

DISCLAIMER:

Before initiating any form of physical activity, it is crucial to consult with a physician. This is particularly significant for individuals experiencing back pain, orthopedic conditions, or other health-related comorbidities. Taking proper precautions & seeking appropriate guidance is advised to ensure the safety & well-being of those individuals. By obtaining medical advice, tailored recommendations can be provided, allowing for suitable modifications or alternative activities that are better suited to their specific needs & conditions. Prioritizing health & seeking professional guidance is essential when embarking on a new exercise regimen.