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5 exercises for beginners to keep themselves fit in Nepal’s context

Photo by Anupam Mahapatra on Unsplash
Photo by Anupam Mahapatra on Unsplash

Owing to sedentary lifestyles, the number of Nepali people with chronic non-communicable diseases is increasing in Nepal. But, people nowadays do not have either the luxury of time or money to go to gyms and exercise. Consequently, they involve themselves in limited physical activities like walking, running, or playing, leading to numerous health problems including obesity and cardiovascular diseases. It is high time these people resourced themselves with some exercises for beginners and practised them immediately.

Regular exercise can be the best thing done to avoid such problems. However, if you think you do not have the time or cannot afford to go to the gym, think again! Just make some space in your house and begin doing the following exercises for beginners:

1. Bridge

It is one of the greatest warmup exercises for beginners for the backside of your body. To do this, you need to lie on the mat on your back and bend your knees. Your back should not be pressed or arched on the floor. Your feet should be kept flat and your arms rested on each side straight. 

After this, you need to raise your hips off the floor till your hips come to a position where it is aligned with your knees and shoulders. You need to hold this posture for a couple of seconds and gradually return to the starting posture. Now, repeat the same direction.

2. Chair squat

Chair squat is another one of the great exercises for beginners to build strength in their legs and core. To perform this, first, you need to stand in front of the chair, facing away from it. Now, you should keep your feet shoulder-width apart, along with toes slightly pointed outward. Keep your back in a neutral position. Then, bend your knees, lower your back and hips down till your hips touch the chair. Make sure you do not sit down in the chair. You can stretch your hands out in front while doing so. Now, you need to slowly come back to the starting posture pushing up through your heels.

3. Knee pushup

Knee pushup is a pushup for beginners that helps them master the proper form and also works for the upper body. Directions for doing this form of the exercises for beginners are:

  • First, be in the push-up position with your knees touching the floor and keep your feet crossed in the air.
  • Now, lower yourself down until your upper body is parallel to the floor. You need to keep your wrist under your shoulders. 
  • Now, push back up to the starting posture and repeat.

4. Stationary lunge

Stationary lunges are the classic exercises for beginners that work for your glutes, hamstrings, calves and quads. To perform this, first, you need to stand keeping your feet hip-distance. Now, split your stance putting your right leg in front. Your right feet should be kept flat on the floor and the left feet on their toes. After this, you need to bend your left knees to a 90-degree angle so that the right thigh becomes parallel to the ground. Now, you need to return to the start and repeat.

5. Bicycle crunch

The bicycle crunch is effective abs (deep abs and the obliques) exercise to do. For this, first of all, you need to lie on the floor on your back, bend your knees and keep your feet flat on the ground. Now, bend your elbows and place your hands behind your head. Now, you should bring your right elbow to your left knee while keeping your right leg straight. Your shoulder should be kept lifted off the floor for this form of the exercises for beginners. Now, release the posture gently bending your right leg and keeping your left leg straight. Then, bring your left elbow toward your right knee and repeat the process.

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