Nowadays everyone got the option to work from home and the people do not have a situation to move out which results in obesity and dullness. In order to reduce weight, many will prefer the gym, but it’s not affordable to all. It’s always the best choice to do the exercise with no tool or equipment. Exercises will help to lose weight and also to boost up energy.

The bridge is a warmup exercise and helps to strengthen the muscles and pain management. You should lie on your back, bending the knees and extend the arms straight on the sides. Push the back by tightening the buttocks and abdominal muscles. Raise the hip straight and extend by squeezing the core and be in the same position for 30 seconds. After that, come to the start point slowly and repeat the process 20 times.

Knee push up is an exclusive workout for beginners to gain strength for arms, chest, and shoulders before starting the standard one. Lie on your front and keep knees on the floor and hands below your shoulder. Bend the elbows by keeping back straight until the chest touches the floor. Hold on to the position for 60 seconds and come back to the original position slowly. While lowering the chest, inhale the air and exhale when you do back push.

Superman is a workout to reduce the lower back fat and is suitable for both women and men. Keep your legs straight and lie on the mat with arms stretched front. Simultaneously raise both the legs and arms for 15cm from the floor. Hold the position for around 30 seconds and slowly low the back to the initial position. You should make sure that the head and neck should be in a neutral position and aligned with the spine.

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