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7 Easy moves to sculpt your body

You don’t need to spend a fortune on getting a fitness centre membership or fitness equipment as a few simple exercises at home can help you get in shape.

Exercise & Fitness By Himanshu Sharma / Oct 08, 2014

Sculpt Your Body with Easy Moves

A regular exercise program is the best way to shape up your body and improve health. If you've never exercised before, you may think of it as a daunting task. All you need is a few easy moves to sculpt your body. You don’t need to spend a fortune on getting a fitness centre membership or fitness equipment as a few simple moves at home can help you get in shape. (Image source:Gettyimages)


One of the most effective exercises for the lower body muscles are squats that work several muscles at once, including the quadriceps, hamstrings and glutes. Stand with your feet shoulder-width apart. Lower your hips and bend your knees in a way that your thighs are parallel to the floor. Keep your chest up and stand back to the initial position and repeat. (Image source:Gettyimages)


Push-up(s) is one of the fastest exercises to work on various muscle groups, including chest, arms and shoulders. Lie down with your face towards the floor. Place your hands slightly wider than shoulder-width and toes on the floor. Lower down and lift your body by bending and straightening your elbows. Your abdomen should remain stable throughout the movement.  (Image source:Gettyimages)


The sit-up is another basic move that increases endurance, mainly targeting abdominal muscles and hip flexors. Sit on the floor with your knees bent and feet under a sturdy object. Cross your arms over your chest, contract your stomach muscles and slowly lower down. Use strength of abdominal muscles to sit back up. Repeat. (Image source:Gettyimages)


The plank exercise targets shoulder muscles, the chest, and the front and back of the thighs. The move resembles the push-up, but requires more balance and concentration. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Flex your abdominals and hold the position until you cannot hold anymore.  (Image source:Gettyimages)


Lunges is one of the best exercises to tone lower body (sculpt thighs, calves and buttocks). Take a big stride forward with the right leg and keeping your spine straight. Bend the right knee to approximately 90 degrees. Push weight back on toes and drop the back knee towards the floor and return to the initial position. (Image source:Gettyimages)


Pullup(s) is mainly considered an exercise to build upper body strength. More than a strengthening exercise, pull-ups help tone chest, arms, shoulders, back and abs. To perform a pull-up, grip a pullup bar with your palms facing out. Pull your bodyweight up until your chin is slightly above the bar. Lower the body until your arms are almost fully extended. (Image source:Gettyimages)

Side Crawls

Side crawls is a simple movement and effective exercise because that works your entire body. Crawling exercises give you balance, coordination, strength and agility. Get in a plank position with the arms straight under the shoulders. Keep the chin tucked, take small steps to start and take the arms and legs to the side. In the side crawls, the hips rotate back and forth during this exercise. (Image source:runnersfeed.com)


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