THESE 5 SIMPLE EXERCISES WILL MAKE YOUR PHYSIQUE BETTER THAN EVER- you can do at home

These 5 exercises are best and basic exercise to train their target muscle, it is important to do some warm up before doing exercises, warm up helps to avoid injury at the time of exercising. So do a little warm-up and perform these exercises. Not only for a good physique but also to make healthy habits.

And it is also important to take proper diet because exercise alone can not make your physique good, diet is the key, so you need to take enough macros to fulfill your goal, whatever your goal is, follow the diet accordingly.

Pull Ups:

Pull-up is the basic exercise for back muscle. Pull up trains the muscle at the upper back part of the body. And develops muscle mass.

Pull up also develops pull strength and also trains your arms, biceps, core. It is a compound exercise. As back muscles cover a big area of the body. So it is important to train this muscle to develop muscle mass here. Small muscles can be included to train with big muscle but for big muscle, it is important to train them separately to develop them.

You have to do exercise and train that muscle. 50 pull-ups a day is enough, you can make 3-5 sets according to your potential.

How to do Pull-Ups and its right posture?

• First, hang on a pull-up bar.
• Keep in mind, the hand should be slightly wider than the width of your shoulder.
• Make your scapulas locked and slightly back and lift your chest up.
• Lift yourself up and try to touch your upper chest on the bar.
• Then hold there for a second.
• Come back down following the same movement.

Right Posture of Pull Ups-

source- @physique

How can you do pull-ups at home?

It is easy to do at home. As you have some bar to safely hang on or you can check this 

Wall Mounted Pull Up Bar and Ab Straps Fitness Combo, which is good at fixing at any wall, it will be good and very easy to do pull-ups and other exercises as this is a multipurpose bar.

Can't do pull-ups? 

Try this-

• Stand on a chair/table.
• Take your pull up position.
• Do negatives, (Come down)
• Then again go up with the help of the chair/table.
• Then come down slowly.
• Slowly you will train yourself to do positives.
• Make sure to do a minimum of 20 pull-ups, if you can not do pull-ups in one time.
• Take a break, do the set of 1/2/3/4/5.
• No need of a set, if you can only do 1 at a time but only remember that do a total of twenty.

Push-Ups:

Push-ups benefits- Push-ups are the exercise which mainly targets your chest, then triceps and also your core.

To develop muscle mass of chest, push-ups is one of the best exercises.

The chest is also the big muscle, so it is important to train this, You should do at least 50 push-ups daily.

It is important to push-ups safely, otherwise, it can cause injury mainly in the shoulder.

So be very careful with doing push-ups.

You should know the Right posture to avoid injury.

Push-ups right posture with the variation-

Right and Wrong Push-Ups

source- @achievefitnessboston

Squats:

Here comes a very important exercise, which many loves to skip.

But, I know you will not skip this and will make sure to do a minimum of 90 squats in an equal set of 3.

As you are performing squats at home, so they are without any extra weight.

They should be only with your body weight.

Before performing squats, make sure to do some leg stretches to avoid injuries.

Squats are for thigh, another big muscle of your body. And it is important to train because if you are making your physique good, your thigh catches the first impression if they are good.

And if they are not good, then it defines the knowledge and personality of that person who has only developed his upper body.

How to do Squat Exercise at Home?

source- @achievefitnessboston

• Stand to place your feet a little wider than your shoulder width.
• Toe should be facing outwards.
• Instead of making your knee go forward make them stable and try to sit keeping your upper body tight, and mainly use your thigh, hip, and core to perform squats.
• It's important, make knee tight, so they don't go forward while doing squats.
• Squats are not only good for your thigh but also good for your full body if you do it right.

Does it need any equipment?

Crunches:

The very attractive abs, where they come from?

You have to do hard work and be in discipline and put good diet in your body to make them.

Hard work- You have to train them, and 

crunches exercise are one of the best ab exercises to train the upper abdominal area.

How to do crunches?

• Lay down on a met.
• Fold your legs, that they are 1/2 foot from your hip.
• Place your hands at your head.
• And push yourself a little further. (as in image)
• Hold a second their.
• Come back slowly.
• Your upper abdominal area should be targeted.
• Then repeat this till your last rep.
• Try to do 3 sets.

Sit Ups vs Crunches

Crunches are better then sit-ups as an ab exercise, as it targets only upper abdominal and there are no chances of injury if done carefully.

But, doing sit-ups you have to take a step further than crunches which are done using momentum, and force with your hips which can cause you back injury.

So it is suggested to perform crunches as ab exercises, to develop upper abs.

Knee Raise:

It is also the exercise of the abdominal area but it targets lower abdominal area.

You have to do this exercise to make your lower abs, as the difficult one to come is the lower abs which completes your pack of abs like you can show to anyone that you got packs.

How to do Knee Raise

• First, you have to hang in a bar.
• Hold bar a little wider than your shoulder width.
• Lift your knee up.
• Try to touch your chest with your thigh.
• Or you can also touch the bar with the toe, i.e. leg raise.
•  Keep the hip tight, and come down.
• This is easy but keep in mind that do not lose your hips while exercising. Or it won't train your abs better or can cause injury too.

You can hang on pull up bar if you do not have one then check this wall mounted pull up bar.

So these were the 5 exercises you can do at home easily, without a requirement of any types of equipment.

So enjoy your journey to a sexy body.

Will you perform these exercises?