Do you want to be military fit? Follow the same drill at home with these easy-to-do exercises.
At the core of being military fit are some extremely simple exercises you can do anywhere without any equipment. The following exercises will improve stability and enhance overall health and wellbeing. It will also alleviate the risk of injury which is common while exercising.
And now you can follow the same drill at home, fitting some simple physical activity into your day to stay healthy and get military fit.
Push-ups
Push-ups are a simple bodyweight exercise that increases upper body and core strength. It also helps stabilise and protect the spine.
How to:
- Begin with chest and stomach flat on the floor, placing your hands slightly wider than the shoulders.
- Lower your body until your chest nearly touches the floor.
- Stop for a second in the plank position keeping your core engaged.
- Inhale slowly as you go back to the starting position.
- Do 3 sets of 15-20 reps.
Squats
Squats strengthen the legs, glutes and improve lower body mobility, keep the bones and joints healthy.
How to do:
- Stand with feet shoulder-2idth apart. Your arms should be resting on either side of your sides.
- Bend your knees and push your hips back as if sitting on a chair, engaging the core and keeping the chest and neck neutral.
- Pause when your thighs become parallel to the floor. Then return to the initial position by pushing up through the heels.
- Do 3 sets of 12-15 reps.
Planks
Planks work the abs while recruiting your entire core. It will help build total-body strength.
How to do:
- Put your hands under your shoulders, just like the push-up position.
- Stabilize your body by grounding your toes into the floor.
- Your head should be in line with your back.
- Hold the position for 20-30 seconds depending on your strength. As you get comfortable, you can hold the plank position longer.
Reverse Lunge
Reverse lunges activate your core, glutes and hamstrings. This is extremely beneficial for people who find it difficult to balance their body and have knee concerns.
How to do:
- Stand straight with your hands at your hips.
- Take a large step behind with your left foot, lowering your hips so that the right thigh becomes parallel to the floor with your right over your ankle.
- Return to the starting position by pressing your right heel into the floor and bringing your left leg forward completes one rep.
- Do 3 sets of 15 reps on each side.
Crunches
These are designed to tone the core muscles and strengthen them. Crunches also improve posture, and increasing mobility and flexibility of the muscles.
How to do:
- Lie down on your back, placing your feet on the floor and arms across your chest.
- Contract the abs and inhale.
- Lift your upper body and exhale, keeping your head and neck relaxed.
- Inhale and return to the initial position.
- Do 4 sets of 20 reps.
Calf Raises
Calf raises strengthen the calf muscles and give definition to your lower legs and improves their appearance.
How to do:
- Stand up straight and push through the balls of your feet.
- Raise your heel until you are standing on your toes.
- Lower your back to the start and repeat.
- Do 3 sets of 20 counts.
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