"7 exercise that will make you healthy and fit"

1.Walking:

Walking Girl Morning 

If you want to start this exercise, you can start with five to 10 minutes initially. Increase each walk slightly if you can walk for about 30 minutes at a scheduled time each day. Then you can increase your speed by walking or hill walking or more immediately

2.Interval training: It is an alternative exercise regimen that helps increase your fitness levels and helps you lose weight. It varies the intensity between your workouts as opposed to going at a steady pace.

Morning Exercise

You walk or run, and stop for a minute or two after increasing the pace with each walk. How long your breaks should last depends on the length of your workout and how much recovery time you need. You can repeat this interval for your workout. Squats

Squats work several muscle groups -- your quadriceps ("quads"), hamstrings, and glutes ("glutes") -- simultaneously. It deals with your weight distribution and works mainly on the legs, knees, abdomen, spine and back.

How to: Keep your feet shoulder-width apart and back straight. Bend your knees and lower your back as if you were sitting on a chair.

Your weight should be evenly distributed across the 3 points of your foot -- heel, outer ball, inner ball -- forming a triangle. You can do 12 reps with good form and use dumbbells if desired.

Squats are made easily: This move should be practiced with a chair. First, sit fully on the chair and stand with your back. Next, just touch the seat of the chair before standing back up. Keep the same form and work up to squatting without a chair.

The lungs: Lunges work all the major muscles in your lower body and help improve your balance. It generally works legs, quadriceps, willpower mainly.

How to:Take a big step with your back straight. Bend your front knee to about 90 degrees and put your weight on your back toes. Lower your back knee to the floor. Do not let the back knee touch the floor.

Lunge:With each lunge try to step in each direction, not just forward, but backwards and outwards. Add dumbbells to the lunge once your form is down pat.

Push-ups:Push-ups strengthen your chest, shoulders, triceps and core muscles.

Facing down, place your hands slightly wider than shoulder-width apart.Place your toes on the floor. If this is too difficult, start with your knees on the floor. Your body should form a straight line from shoulders to knees or feet. Keep your back muscles and abs engaged. Bend your elbows down until you almost touch the floor. Push up with your elbows and lift back up, keeping your torso in a straight line.

Push-ups: Too hard? Too easy?
If you are new to push-ups, you can start doing them by leaning on the kitchen counter. As you get stronger, go down using a desk or chair. Then you can go down to the floor, starting with your knees bent. For a challenge, place your feet on a stepladder, bench or couch while maintaining good form.

 -- Method A: Begin by lying on your back with your feet flat on the floor and resting your head on the palm of one hand and the other hand on your knee. Engage your abs without arching your back.

Often we don't notice, but often a good life requires a lot more time and hard work. When we talk about health, it usually refers to our body, but mental health also needs to be thought about. And health is Our primary means of care. Good health requires both mental and physical care. One of these rules is the "lunch" challenge. It is a vigorous exercise, which works different parts of your body. Facing down, place your hands slightly wider than shoulder-width apart. Place your toes on the floor. If this is too difficult, start with your knees on the floor. Your body should form a straight line from shoulders to knees or feet.

Keep your back muscles and abs engaged. Bend your elbows down until you almost touch the floor. Push up with your elbows and lift back up, keeping your torso in a straight line.

Push-ups: Too hard? Too easy?

Push-ups

If you are new to push-ups, you can start doing them by leaning on the kitchen counter. As you get stronger, go down using a desk or chair.

Then you can go down to the floor, starting with your knees bent. For a challenge, keep your feet on a ladder while keeping good form.

Crunches -- Method B
You can also do crunches with your feet off the floor and knees bent. This technique can prevent you from arching your back. It uses your hip flexors (your upper thigh muscles under your hip bones).

Mastering crunches:
Keep your neck in line with your spine. Tuck in your chin so it doesn't stick out. Breathe normally. Keep your elbows out of your line of sight to keep your chest and shoulders open.

Why it's a winner: You work all the major muscles in your upper back, as well as your biceps.

How to: Stand with your feet shoulder-width apart, bend your knees and lean forward at the hips. Engage your abs without arching your back.

Hold the weight under your shoulders, with your hands shoulder-width apart. Bend your elbows and raise both arms to the sides of your body. Pause, then slowly lower your arms back to the starting position. Can perform with a bar or dumbbells.

Mastering the bent-over row

At first, do this move without weights so you can learn the proper motion. If you have trouble doing bent-over rows while standing, support your weight by sitting on a bent-over bench facing backwards.