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insurance blog from Royal Sundaram

Fitness savvy at heart, without time or access to a training space? You don’t need to rely on a gym, weights or a personal trainer to shape your physique anymore. Burn fat, build muscles and boost your self-confidence with these simple and effective workouts at home.


  1. Consult your doctor before trying these workouts if you have any injuries, illnesses or other conditions.
  2. Always warm up properly before a workout session and cool down stretching when you end the session.

Bodyweight Squats

The squat is a combination of both —leg exercises as well as upper-body stuff—an effective muscle-builder and fat-burner.

How to do it: Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back to the starting position.


Stabilize your entire body—while simultaneously building a rock-solid core—in the plank position for 30 seconds.

How to do it: Assume a modified pushups position, with your elbows under your shoulders. Keep your shoulder blades back and down and your abs tight. Hold for 30 seconds, pause, and repeat.

Stick – up

Looks like a simple exercise? It’s a tough back exercise that challenges your central nervous system for additional calorie burn.

How to do it: Stand with your back against a wall, feet 6 inches away from the wall. Stick your hands up overhead. Keeping your shoulders, elbows, and wrists in contact with the wall, slide your arms down the wall and tuck your elbows into your sides. Return to the starting position. Keep your shoulders, elbows, and wrists in constant contact with the wall.

V-up and Roll

A crunch variation like this one reduces the stress on your back (smarter) and uses more muscles together (harder).

How to do it: Lie on your back with your legs straight. Hold your arms straight above your chest, your fingers pointing toward the wall behind you. Contracting your abdominal muscles, fold your body up by lifting your legs off the floor and stretching your arms toward your toes. Keep your back straight. Pause, and then return to the starting position.

Spare just 20 mins everyday exercising at home, to get a complete makeover.  Your health is precious, protect it with ‘Health Insurance’.

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