Get a great body in 5 steps

Here are some interesting exercises that can be done at home easily without any equipment. Also you can do it wherever you want!

Do one to three sets of each exercise, with eight to 15 repetitions per set.

Step 1: The warm up

Leg lifts: Stand with your feet apart at hip width. Place your hands on your hips. Bend both knees slightly and shift most of your weight onto your left leg.

Keeping your knee slightly bent, lift your right leg up and out to the side, about six inches. Lower to the original position. Repeat with the right leg, then with the left.

Arm curls: Use hand weights or dumbbells. Hold a weight in each hand, arms at your sides, palms facing forward.

Stand with your feet apart at hip width, knees slightly bent. Curl the weights up to your shoulders, then lower to the original position.

Hamstring stretch: Lie on the floor and stretch your legs. Raise your left leg, using a towel to assist, until you feel the tension in your hamstring. Hold. Repeat on other side.

Inner thigh stretches: Sit on floor; place the soles of your feet together. Drop your knees toward floor. Gradually, lower your torso towards the floor until you feel a gentle tension in your inner thighs. Release.

Modified hurdler: Sit on floor, right leg extended, left foot against the right knee. Lower your torso and reach for your ankle until your hamstring feels tight. Repeat on other side.

Step 3: Floor exercises

Crunches: Lie on the floor with your feet hip width apart. Cradle your head in your hands without lacing your fingers together and with your elbows pointed slightly inward.

Tilt your chin a little bit toward your chest and pull your abdominal muscles in. Exhale through your mouth as you curl your head, neck and shoulders up off the floor. Hold this position for a moment, then inhale as you return to your original position.

Squats: Stand tall with your feet apart at hip width, with your weight slightly back on your heels. Place your hands on your hips. Sit back and down as if you're sitting into a chair directly behind you. Lower as far as you can without leaning your upper body more than a few inches forward (this depends on your flexibility and your build).

If you can bend your knees far enough so that your thighs are parallel to the floor, stop. Don't allow your knees to travel out in front of your toes. Once you feel your upper body fold forward over your thighs, straighten your legs and stand up. Take care not to lock your knees as you complete the movement.

Push-ups: Lie on your stomach. Bend your knees and cross your ankles. Bend your elbows and place your palms on the floor, in front of your shoulders and a bit to the side. Straighten your arms and lift your body so you are balanced on your palms and knees.

Tuck your chin a few inches towards your chest so that your forehead faces the floor. Tighten your abdominal muscles. Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower until your upper arms are parallel to the floor. Push back up.

Step 4: Stretching exercises

Dips: Sit at the edge of the desk or on a sturdy chair. Place your hands with the palms facing your body. Slide yourself off the seat and support yourself with just with your hands. Slowly lower yourself by bending your elbows until your upper arms are parallel to the floor, and then press yourself back.

Lunges: Stretch your legs a stride's distance apart. Slowly bend your knees until you are in a kneeling position with your knees not quite touching the floor. Don't look down; don't allow your knees to shoot out past your toes. Return to your original position.

Step 5: Face exercises

~ Tilt your head backwards. Let your upper lip cover your lower lip. Maintain the posture as you curl your tongue up inside the mouth and press it against your upper palette. Then smile.

~ This exercise helps to get rid of furrows and lines on the forehead. All you have to do is lift the eyebrows upward and open your eyes wider with each count.

~ Place the entire thumb inside your mouth, between the teeth of the upper jaw and the upper lip. Press the upper lip back into the teeth so that your thumb is squeezed.

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Comments

Written by vpsingh on 2005-11-02 01:42:50 a good begining! it wud be great if someone can put a rough sketch with animation for the exercises!!

Written by write2nabish on 2005-11-09 07:37:28 xxxtremely happening !

nice Written by hiiii on 2006-03-05 03:02:45 fundoo

Written by khushi1 on 2006-03-24 03:59:17 very good

yes Written by nvraoster on 2006-04-27 13:10:48 i use ur tips

Get a great body in 5 steps Written by raju_78 on 2006-08-07 17:59:32 hi       thank

Get a great body in 5 steps Written by firdosh on 2006-09-30 07:14:34 Its very good to keep fit.Here in New Zealand the Government has started push play programme which is very good for people of all ages.

Get a great body in 5 steps Written by sirf_juicy on 2006-09-30 09:45:54 proved very useful

Get a great body in 5 steps Written by suriyansomu on 2006-09-30 13:12:55 Hai priya    Nice to see sharing good things in life.  By doing regular exercise we can keep our entire body in a perfect shape for better future.

Get a great body in 5 steps Written by pisceanaha on 2006-09-30 14:23:09 cool will definately try these

Get a great body in 5 steps Written by jojo2ivan on 2006-09-30 22:31:47 Great workout ! Im sure your doing this also and you had a great body too

Get a great body in 5 steps Written by makhan on 2006-10-01 15:12:17 yes useful try it

Get a great body in 5 steps Written by Dr.Prince on 2006-10-08 10:25:14 nice

Get a great body in 5 steps Written by pillaijayan on 2006-12-01 10:12:34 tks , verry good

Get a great body in 5 steps Written by monty on 2006-12-01 13:39:00 thanking you

Get a great body in 5 steps Written by reeeenu on 2006-12-02 13:47:00 i don't have that much time

Get a great body in 5 steps Written by Yatri on 2006-12-04 19:52:29 Hi! Priya, It's very helpful. It would be more helpful, if presented with illustrated with Images.

Get a great body in 5 steps Written by PLZMAILME1982 on 2006-12-05 20:24:17 HI....THANX

Get a great body in 5 steps Written by maha840523 on 2007-04-11 10:52:52 thank for ur tips

Get a great body in 5 steps Written by sanjayarora on 2007-04-11 11:32:21 THx Its really good     Fm  This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

Get a great body in 5 steps Written by Mansata Girl on 2007-04-11 13:17:39 Great!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!11

Get a great body in 5 steps Written by survey on 2007-04-11 17:08:11 hi  priya form prem babu

Get a great body in 5 steps Written by NTABO on 2007-04-11 17:15:16 Thanks

This e-mail address is being protected from spam bots, you need JavaScript enabled to view it Written by pradyumnaumarji on 2007-04-11 17:16:08 hi priya

Get a great body in 5 steps Written by kritikumarganguly on 2007-04-12 11:00:10 Reminders help !One should practice to get result.Wish U all the best

Get a great body in 5 steps Written by karuppiah_tn on 2007-04-13 01:12:11 hai hello seand to mi natureal picture

Get a great body in 5 steps Written by sarathchandra on 2007-04-13 18:07:25 very good

Get a great body in 5 steps Written by sunnypoal on 2007-04-14 13:20:09 can u send me some yoga step for back pain

Get a great body in 5 steps Written by echoonya on 2007-04-16 00:37:05 It is the best thing to do as a healthy human being (exercising the body).Keep it up lady.

Get a great body in 5 steps Written by vittal pai on 2007-06-05 07:10:59 HI,  HEALTH IS WEALTH.hOPE THE 5 STEEPS EXERCISE WOULD MOTIVATE IN KEEPING FIT &HEALTHY.good Priya keep it up  pai

Get a great body in 5 steps Written by Dithabana on 2007-11-06 13:42:44 ummmm I think u got a point.....

Get a great body in 5 steps Written by fatima75pg on 2007-11-07 09:24:52 I wish someone who has really tried this and got a positive result would share it with the rest of us so that we will be more motivated to try it as well instead of just saying hi and explaining the importance of exercise. Everyone knows exersice is good, duh!

Get a great body in 5 steps Written by mangesh302002 on 2007-11-12 15:09:05 very good

Get a great body in 5 steps Written by Puttaraju M T on 2008-02-17 20:51:35 Very useful. Thanks

Get a great body in 5 steps Written by harivenkata on 2008-02-19 19:28:31 hi

Get a great body in 5 steps Written by mayur_patel567 on 2008-07-31 13:23:38 Hi priya , this tips is really helpfull to me..... thank very much......   priya , i have a proble of white water,& becose of it i m suffering from back pain & i loose my body.... so pls help meeeeeee..... i m waiting 4 ur reply........ pls give .... plsssssss reply.....   my mail id is This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

Get a great body in 5 steps Written by neelamvk on 2009-05-12 10:31:23 Hi    nice tips.

Get a great body in 5 steps Written by paitl on 2009-05-15 15:48:31 dfg

Get a great body in 5 steps Written by thacker.mahendra on 2009-05-15 18:05:50 really helpful

Get a great body in 5 steps Written by dhirajaryan on 2009-10-13 23:48:07 its grt but without photo steps.. its hard to do the same...

Get a great body in 5 steps Written by manish301 on 2009-10-14 09:22:45 it's good keep it....

Get a great body in 5 steps Written by tabasum on 2009-10-15 13:14:18 good excercise tips, it will be more clear if the same will be with images of steps.

Get a great body in 5 steps Written by Rehan21 on 2009-10-16 19:12:20 If you attached pictures it will much easier to understand.

Get a great body in 5 steps Written by liberator on 2009-10-26 16:06:33 great topic guys

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