Plank – Quick Guide 2021

The plank is one of the most important core strengthening exercises ever. It simply involves maintaining a position similar to a push-up for the maximum possible time. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it does boost your calorie burn a bit. This Article is a quick guide to help you understand everything you need to know about the plank workout, including its benefits and other tips

What Are the Benefits of the Plank Exercise?

  • Strengthens core
  • Helps stabilize, balance, and power the body 
  • boosts your calorie burn a bit
  • Improves body flexibility.
  • Reduces backache.
  • Reduces belly fat and makes tummy tight.
  • Improves metabolism.

What Muscles Does the Plank Exercise Work?

  • Transversus abdominis. 
  • Rectus abdominis. 
  • Internal oblique. 
  • External oblique muscles.

How to Do a Plank Exercise?

  • Begin in the plank position, facing down with your forearms and toes on the floor. Keep your elbows directly under your shoulders and your forearms facing forward.
  • Keep your head relaxed while looking at the floor. 
  • Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. 
  • Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet. 
steps to do a plan perfectly

General Tips for Doing the Plank Exercise

  • Engage your core during the entire movement to prevent your back from getting strained or injured.
  • Keep your body in a straight line, from your head to your heels.
  • Your back should be flat, and your butt should be down, not piking upward.
  • Focus on quality over quantity.

How long should you plank for, in a day?

Start off by holding the position for about 10 seconds and then Release to the floor. Over time work up to 30, 45, or 60 seconds.

Resources

Elizabeth Quinn (2020) – How to Do a Plank – https://www.verywellfit.com/the-plank-exercise-3120068

Bari Lieberman(2017) – 53 Bodyweight Exercises You Can Do at Home – https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home

Bridges – Quick Guide 2021

A guy doing bridges

What Is a Bridge Exercise?

The bridge is a versatile and effective exercise. It is one among the best exercises to add to your everyday workout routine, regardless of your age or fitness level.This move requires no equipment and very little space. All you need is a space to lie down. It’s also a low-impact move making it ideal for those with knee or hip discomfort.

What Are the Benefits of the Bridge Workout?

  • Boost flexibility
  • Reduce knee and back pain
  • Strengthen your core, including your abs 
  • Improve balance
  • Relieve back pain
  • Improve posture
  • Calms the mind and helps relieve stress
  • Improve performance 
  • Boost mood, reduce anxiety and fatigue
  • Help relieve the symptoms of menopause
  • Relieve menstrual discomfort
  • Stimulates abdominal organs, lungs, and thyroid

What Muscles Do Bridges Strengthen?

  • Hamstrings
  •  lower back
  • Abs
  • glutes.

Do Bridges Help Lose Belly Fat?

If done regularly, Bridges can help reduce your belly fat by keeping your supporting muscles strong.

How to Do a Bridge Exercise?

  • Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. 
  • Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. 
  • Hold your bridged position for a couple of seconds before easing back down.
steps to do bridges workout

How Many Bridges Should You Add in Your Daily Workout Routine? 

Start off with 2sets of 10 bridges each, everyday and slowly increase your count per set over time. 

Bird Dogs – Quick Guide 2021

What Is the Bird Dog Exercise

The Bird dog exercise is again a simple but effective workout that targets the core and can even relieves back pains. This is an exercise suitable for all ages and can be used to prevent injury, align your spine, and recover from low back pain.

What Are the Benefits of the Bird Dog?

  • Improves core stability
  • Improves shoulder stability and mobility
  • Provides better body awareness and coordination
  • Stronger glutes, lower back, and ab muscles.
  • Improves spine alignment and helps recover from lower back pain. 

What Muscles Does the Bird Dog Exercise Work?

  • erector spinae muscle
  • Gluteus
  • trapezius muscles of the upper back
  • deltoids of the shoulder
  • hamstrings on the back of the thigh
  • pectoralis and serratus muscles of the chest
  • triceps of the upper arm

How to Do a Bird Dog Exercise?

  • Begin on all fours in the tabletop position.
  • Place your knees under your hips and your hands under your shoulders.
  • Maintain a neutral spine by engaging your abdominal muscles.
  • Draw your shoulder blades together.
  • Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. 
  • Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
  • Hold this position for a few seconds, then lower back down to the starting position.
  • Raise your left arm and right leg, holding this position for a few seconds.
  • Return to the starting position. 
  • Repeat the round
steps to do the Bird dog exercise

General Tips for Doing a Bird Dog 

  • Maintain a steady and smooth breathing
  • Move slowly for maximum result
  • Don’t allow your chest to sink down toward the floor.
  • Keep your spine neutral and engage your core to prevent your back from sagging.
  • Avoid lifting your leg too high or allowing your spine to curve past its natural position.
  • Keep the back of your neck in line with your spine. 

How Many Bird Dogs Should You Do a Day 

You can easily start off with 8-12 bird dogs a day in 3 sets, and then slowly increase the number over time.

Squats – Quick Guide 2021

What Are Squats?

A Squat is a compound movement that works multiple muscle groups across multiple joints. The traditional squat requires several muscles in your upper and lower body to work together simultaneously. It has also been proven that daily squats can add many advantages to your healthy lifestyle which includes boosting your exercise performance, decreasing your risk of injury. 

What Are the Benefits of Squats?

  • Strengthens your core
  • Reduces the risk of injury
  • Burns calories
  • Strengthens the muscles of your lower body
  • Boosts athletic ability and strength
  • Can be done anywhere

What Muscles Do Squats Work?

The standard squats mainly targets the lower body muscles such as 

  •  gluteus (buttocks)
  • quadriceps (front of the thigh)
  • hamstrings (back of the thigh)
  • adductor (groin)
  • hip flexors
  • calves
drawing of the muscles affected by doing squats

How to Do a Squat?

  • Start with your feet slightly wider than hip-width apart.
  • Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position.
  • Lower your hips until your thighs are parallel or almost parallel to the floor.
  • You should feel the squat in your thighs and glutes.
  • Pause with your knees over, but not beyond, your toes.
  • Exhale and push back up to the starting position.
6 steps of doing a perfect squat

General Tips for Doing a Squat 

  • Stand straight with feet hip-width apart.
  • Tighten your stomach muscles.
  • Lower down, as if sitting in an invisible chair
  • Straighten your legs while lifting back up.

How Many Squats Should You Do a Day 

If you are a beginner, try to start with 12-15 squats in 3 sets and slowly increase the count over time. An average active person can do 50-100 squats per day.  

Push-Up : Quick Guide 2021

What Is a Push-Up?

A push up is a simple, but effective exercise done in a prone position that can be done anywhere with just your body weight. Regular pushups have been proven to give noticeable results in increased upper body strength. When done in the correct posture, they can also strengthen your lower back and core muscles by engaging the abdominal muscles.

What Are Push-up’s Good For? 

  • Strengthens your chest muscles, shoulders, triceps, back muscles and upper body muscles. 
  • Strengthens joints and bones
  • Improves cardiovascular health
  • Burns at least 7calories a minute while doing push ups
  • Improves your posture

What Muscles Do Push-ups Work?

The Standard push ups targets the following muscles

  • chest muscles
  • shoulders, or deltoids
  • back of your arms, or triceps
  • abdominals the “wing” muscles directly under your armpit

How to Do a Push-Up? 

  • Kneel down onto an exercise mat or the floor and keep your feet together
  • Bend forward to touch the floor/mat with both hands shoulder distance apart, with the fingers facing forward
  • Keep your feet together behind you with your back flat. Keep your abs pulled in tight. 
  • Slowly lower your body towards the floor, maintain your head aligned with the spine. Make sure your back doesn’t sag or hike upward. 
  • Lower the body until your chest or chin almost touches the ground and then slowly push back to the beginning position. 
  • Repeat the downward movement and continue with the same procedure. 
Steps to do a push up in the correct posture

General Tips for Doing a Push-Up 

  • Keep your butt down and not lifted
  • Maintain your body in a straight line at all times, Dont arch or sag your back 
  • Keep your core engaged and tight

How Many Push-Up’s Should You Do a Day ?

If you are a beginner, you can start with about 10 pushups a day in 3 sets and then slowly increase your count every once in two days. An average active person can start with 50-100 pushups a day and slowly increase the count up. 

5 Simple Workouts You Should Consider Doing at Home Everyday In 2021

We all know that exercising is an important part of a healthy lifestyle. But often we are burdened with work, chores, personal engagements or just pure laziness. What if we had a simple routine to attain an active body, which includes just 5 exercises that can be done by everyone, everyday and everywhere.
This article will give you 5 simple exercises and their advantages, that you should consider doing at home everyday to stay fit.


If you find this article useful, please feel free to share, like and comment down below.

1. Pushups 

A woman doing a pushup

How Many Push-Up’s Should You Do a Day ?

If you are a beginner, you can start with about 10 pushups a day in 3 sets and then slowly increase your count every once in two days. An average active person can start with 50-100 pushups a day and slowly increase the count up. 

2. Squats 

A man and a woman doing squats

How Many Squats Should You Do a Day 

If you are a beginner, try to start with 12-15 squats in 3 sets and slowly increase the count over time. An average active person can do 50-100 squats per day.  

3. Bird dogs 

lady doing the Bird dog exercise

How Many Bird Dogs Should You Do a Day 

You can easily start off with 8-12 bird dogs a day in 3 sets, and then slowly increase the number over time.

4. Bridges 

A man doing bridges exercise on a yoga mat

How Many Bridges Should You Add in Your Daily Workout Routine? 

Start off with 2sets of 10 bridges each, everyday and slowly increase your count per set over time. 

5. Plank 

A man doing a plank

How long should you plank for, in a day?

Start off by holding the position for about 10 seconds and then Release to the floor. Over time work up to 30, 45, or 60 seconds.

Did you know the Sleep is considered to be more important than workouts? CLICK HERE to learn more

woman showing weight loss

Quick and Fit – Conclusion

Keep in mind that if we continue the same exercise everyday, our body will get used to it over time and thereby stop giving results. Hence always be ready to challenge yourself by increases the count of the exercise every now and then so as to bring a different in the set each day/Week.

It is important for all of us in this incredibly critical time to keep ourselves healthy, happy, motivated and active. This guide gives a perfect easy but effective workout routine that can be done by anyone and everyone. Keep this checklist below in hand as a starter for your fit journey.

KICK START CHECKLIST

  1. Push-up = 10 count – 3 sets
  2. Squat = 12 count – 3 sets
  3. Bird dogs = 8 count – 3 sets
  4. Bridges = 10 count – 2 sets
  5. Plank = 15 seconds – 2 sets

If you felt like this article helped you or would help anyone else, feel free to share it in your social media. Leave a comment below. You can also contact me directly regarding any tips or questions and I will get back to you regarding it personally.

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