Exercise for maintaining good fitness form
Discover these effective exercises to apply into your workouts if you seek exercises that can effectively aid you in becoming fit or maintain your form.
Jaskirat. K
10/14/20242 min read


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