"Fitness" is a broad term which means something different to each person, but it refers to refers to your own optimal health and overall well-being. Being fit not only means physical health, but emotional and mental health, too. It defines every aspect of your health. Smart eating and active living are fundamental to fitness .

1- PUSH-UPS

push-up is a common calisthenics exercise started from the prone position. By raising and lowering the body using the arms, pushups exercise the pectoral muscletriceps and deltoids ,with benefits to the rest of the deltoids . Pushups are a basic exercise used in civilian athletics or physical training and one of the most important form of military training. Most important it is the one of the widest form of exercise which our whole body trained. This exercise should done in various reps.

Try to do at least 100 pushups a day (5*20).

2- SQUATS

Squat is a strength exercise in which the trainee lowers the hips from the standing position and then stands back up. During the descent of a squat, the hip and knee joints flex with ankle joint. Squats are considered a vital exercise for increasing the strength of the lower body muscle and developing the core strength. The primary muscle used in squats are the quadriceps, the angular magnus, and the gluteus maximus. The squat is one of the three lifts in the strength sport of powerlifting, together with deadlift and the bench press.

Try to do at least 60 squats a day (4*15) of set.

3- LEG RAISES

The leg raises is a strength training exercise which helps to target the abdomen muscle . Because the abdominal muscle are used isometrically to stabilize the body during the motion . It is the simple exercise in which we have to lie on the ground and keep our hand straight, pushes our leg and make perpendicular to the rest of the body.

Try to do at least 40 reps (4*10) set a day.

4- PULL-UPS

pull-ups is an upper-body strength exercise. It is a closed chain movement where the body is suspended by the hands and pulls up. In this exercise we have to pull the whole body up and down. This exercise will increase your body strength and make your arms stronger than before.

Try to do at least 40 reps (4*10) set a day.

5- PLANK

Plank is an isometric exercise which helps to increase the strength of the body and one of the core exercise which gave you immense power. The most common plank is the forearm plank in which you have to be in pushups like position with the body weight on the hand and elbow. Many variation exists such as side plank and reverse plank.

Try to do at least 3 minutes a day.

September 03, 2022 — Salman Ali