Exercise for maintaining good fitness form

1. Bodyweight Squats

Target: Legs, glutes, core
How to do it:

• Stand with feet shoulder-width apart.

• Lower your body by bending your knees and pushing your hips back, as if sitting in a chair.

• Go as low as comfortable, keeping your chest upright and knees aligned with toes.

• Stand back up by pressing through your heels.
  Reps: 10-15 (2-3 sets)
  Benefits: Improves leg strength, mobility, and core stability.

2. Incline Push-Ups

Target: Chest, shoulders, triceps, core
How to do it:

• Use a stable surface like a wall or a table.

• Place your hands slightly wider than shoulder-width.

• Lower your chest toward the surface by bending your elbows, keeping your body in a straight line.

• Push back up to the starting position.
  Reps: 8-12 (2-3 sets)
  Benefits: Builds upper-body strength with reduced strain compared to standard push-ups.

3. Glute Bridges

Target: Glutes, lower back, core
How to do it:

• Lie on your back with knees bent and feet flat on the ground, hip-width apart.

• Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.

• Squeeze your glutes at the top, then slowly lower your hips back to the ground.
  Reps: 10-15 (2-3 sets)
  Benefits: Strengthens glutes and core, improves posture, and helps relieve lower back tension.

4. Bird-Dogs

Target: Core, lower back, balance
How to do it:

• Start on all fours, with hands under shoulders and knees under hips.

• Extend your right arm and left leg simultaneously, keeping your back flat.

• Hold for a second, then return to the starting position and switch sides.
  Reps: 8-10 per side (2-3 sets)
  Benefits: Improves core stability, balance, and coordination.

5. Brisk Walking or Light Jogging

Target: Cardiovascular fitness
How to do it:

• Walk briskly (or jog if you feel ready) for 20-30 minutes.

• Keep a steady pace where you can talk comfortably but feel slightly out of breath.
  Frequency: 3-5 times per week
  Benefits: Enhances heart health, boosts mood, and burns calories.

Bonus Tips for Beginners:

• Start with 2-3 sessions per week and gradually increase frequency.

• Warm up with light stretches or marching in place for 5-10 minutes.

• Maintain proper form to avoid injury.

• Focus on consistency rather than intensity in the beginning.

These exercises will help you build strength, endurance, and flexibility, forming the foundation for long-term fitness.

Disclaimer: Please remember to adjust reps and amount for your liking