Sep 09

Chest exercises without equipment: 10 moves you can do at home

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Chest workouts should be given importance. They can help to improve your posture and provide strength. Try these easy chest exercises without equipment. While working out, don’t just focus on your belly or thighs. You should also prioritise training your chest. Neglecting your chest muscles is not the right way. Regularly working them out will provide a range of health benefits, including keeping your upper body strong. It can also improve your posture and boost metabolism. Dumbbells and other gym equipment can help to build your chest. If you want to skip the gym, try these chest exercises without equipment. You can easily do these chest workouts inside your home.   5 benefits of doing chest exercises Chest exercises come with many benefits beyond cosmetic gains:   1. Improves posture You can end up with poor posture due to long periods of sitting or carrying heavy bags. Building chest muscles are important for good posture, according to Health Harvard Publishing. “Developing chest muscles helps in keeping the shoulders straight and well aligned, which further helps to give an upright stance with more confidence,” says physiotherapist and fitness expert Dr Aijaz Ashai.   2. Enhances upper body strength Your upper body […]
Sep 06

Fitness expert swears by these 11 standing exercises to strengthen the core

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A strong core can help improve balance and posture. So, make sure to include standing ab workout in your fitness routine to strengthen your core. Exercises like push-ups, crunches, planks and Russian twists involve the hands, forearms, buttocks or the back touching the ground. But what if you don’t want to sit or lie down or use your hands to touch the ground or the padded mat, and still work on your abs? In that case, standing ab workout is what you need to do. You can stand and perform the exercises without sitting to strengthen your core. This is an effective no-floor workout option that can engage your core muscles, as well as improve stability and balance too.   What is a standing ab workout? The standing ab workout includes a set of exercises that are performed while standing and do not require sitting or lying down. “These exercises activate the core muscles, including the rectus abdominis, transverse abdominis, obliques, the lower back muscles, and also some muscles of the hips and glutes,” says fitness expert Aman Puri. Core muscles play a key role in our movement. They help in stabilising the spine and pelvis, which is essential for […]
Sep 03

8 Ways Strength Training Boosts Your Health and Fitness

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If you knew that a certain type of exercise could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight, wouldn’t you want to get started? Well, studies show that strength training can provide all those benefits and more. Strength training — also known as weight or resistance training — is physical activity designed to improve muscular strength and fitness by exercising a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight, according to the National Academy of Sports Medicine (NASM). “The basic principle is to apply a load and overload the muscle so it needs to adapt and get stronger,” explains Neal Pire, CSCS, an ACSM-certified exercise physiologist and executive director of the Greater New York ACSM regional chapter. And what’s important for everyone to know is that strength training is not just for bodybuilders and professional athletes. “Strength training is critical, not just for looking good and being strong, but for preventing the diseases of aging,” says Gabrielle Lyon, DO, a functional medicine practitioner in New York City and the founder of the Institute for Muscle-Centric Medicine, a functional medicine practice. Regular strength […]
Aug 30

The 12 Most Effective Cardio Workouts

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Get your heart rate and fitness levels up with these go-to cardio exercises. Cardio is more than just running laps or hopping on a bike. It’s any movement that gets your heart pumping, your body sweating and your energy levels soaring. Whether you’re chasing a weight loss goal or looking to boost endurance, there’s a cardio workout that fits your mood and motivation. Not into high-impact moves? Go for swimming or a rowing session that’s easier on the joints. Want something that pushes your limits? Sprinting or HIIT might be your jam. Cardio is flexible and lets you mix it up, keep it fresh and tailor it to your pace. From beginner-friendly routines to advanced calorie-torching options for effective weight loss, we’ve rounded up the best cardio workouts to match your goals and keep your heart in the game.   Best cardio exercises There are plenty of ways to get your heart rate up and your blood pumping. Read about some of the cardio exercises below to learn how good they are for you.   1. Jump rope Jumping rope is an easy plyometric workout that benefits several muscles at the same time. Even with such a simple movement, you’re […]
Aug 27

5 exercises to fix your posture – and why good posture is crucial for your health

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Poor posture can flatten out or accentuate the natural curves in our spines, causing chronic pain and serious health issues. In fact, this is becoming increasingly common due to the amount of time people spend sitting at a desk or looking down at their smartphones. Here’s why good posture is important for your health and five exercises to help you improve it.   Why is good posture important? “In good posture, the bones are lined up on top of each other like children’s blocks, carrying the weight of the body,” says Karen Erickson, DC, a chiropractor in New York City and fellow of the American College of Chiropractic. “Good posture allows the bones to support weight, allowing the muscles to work the least. Poor posture causes the muscles to overwork.” According to Erickson, poor posture can result in: Neck and back pain Excessive wear and tear on the joints and discs Decreased flexibility Headaches Breathing problems Gastrointestinal problems   Excessive wear and tear on the joints and discs in the spine due can also cause the spine to deteriorate. This can compress the spinal cord or nerves, which may result in numbness, tingling, or burning in the hands and feet, […]
Aug 25

Exercise Scientist Reveals the Best Leg Day Exercise Order for Building Maximum Muscle

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Dr Mike Israetel explains the science behind leg day exercise order — you’ll be surprised by the move he recommends beginning your sessions with Some may prefer to structure their ‘leg day’ with bench press, continue with a few chest flyes and then finish up with some bicep curls, but jokes aside we all know we shouldn’t be skipping leg sessions. Exercise scientist Dr Mike Israetel has offered some more sage lifting advice in his latest YouTube video, so we can ensure leg day will get us the best muscle-building results possible and therefore eradicate our best excuses. ‘I have an interesting hypothesis about how to construct leg training to get your best possible gains, and that is to do leg curls before squats if you’re doing them both in your leg training programme,’ says Israetel.   Why Perform Leg Curls First? The exercise scientist sets out to explain the rationale behind his hypothesis. The first and foremost piece of logic, at the top of all of our rosters, is the fact that we’re trying to get the best leg workout we can. Secondly, he explains, ‘Any muscle you train first will make training the second one harder via local, […]
Aug 22

Quick Fixes for Sore Muscles

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Sore muscles are one of the less pleasant side effects of exercise. Depending on the type and intensity of the workout, muscle soreness after a workout can range from barely noticeable to extremely painful.   Why Do Our Muscles Get Sore in the First Place? Muscle soreness after exercise (also referred to as delayed-onset muscle soreness, or DOMS) signals that you caused damage to your muscle tissue, according to the American College of Sports Medicine (ACSM). When this damage, or micro-tearing, happens, your body initiates the repair process by triggering inflammation at the injured site, says Shawn Arent, PhD, CSCS, a professor and the chair in the department of exercise science at the University of South Carolina in Columbia and the director of its sports science lab. Fluid accumulates in the muscles, putting extra pressure on the damaged areas, leading to that familiar sensation of tightness and pain that typically begins to develop 12 to 24 hours after your workout, Dr. Arent says. While you create a little bit of damage every time you exercise, certain types of workouts are notorious for higher levels of damage and — by extension — soreness. In particular, any workout that’s new to you, […]
Aug 19

The 8 Best Exercises Personal Trainers Recommend for Every Workout

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Get more out of your workouts with these calorie-burning, expert-recommended exercises. If you’re a beginner or have very limited time to work out at the gym, picking the right exercises can be tough, especially given the endless number of options and variations. To help you build strength and endurance as fast as possible, I talked to certified personal trainers, coaches and specialists to find the best exercises you can add to your workout regimen, all of which can be adjusted to match your current fitness level.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves,” says John Gardner, a NASM-certified personal trainer. He explains that the deadlift is an essential exercise that stimulates the upper and lower body simultaneously, allowing […]
Aug 16

Are You Lifting Wrong? Why Heavy Weights May Not Be the Only Key to Bigger Muscles

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There are other ways to add size to your frame than just adding more iron to the bar. You’ve heard this before, because it’s said out loud in many a gym: “If you want to get big, you’ve gotta lift heavy.” On face value, it sounds legit. You look around the gym and see that the lifters who lift heavy are big. So, it’s easy to think more plates equal more gains. But here’s the truth… You don’t need to lift like a powerlifter to look like a superhero. The idea that only heavy weights build muscle is a persistent myth surrounding strength training. While going heavy has its place in the hypertrophy toolbox, it’s not the only tool—or even the most important one. Here, with the help of Andrew Coates, a personal trainer with over 25,000 hours on the gym floor, and Greg Nuckols, three-time world champion powerlifter and the head dude at Stronger By Science, we’ll break down where this myth originated, why it persists, and what triggers muscle growth.   Lifting Heavy Alone Won’t Maximize Muscle Growth This myth originated in the weight rooms of the golden age of bodybuilding, when Arnold, Franco, and Lou Ferrigno were […]
Aug 13

Sprint Interval Training: 10-minute fat-burning workout that beats HIIT

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A 2025 study published in the Run Repeat suggests that sprint interval training can help you burn 40% more fat than traditional HIIT, and in 60% less time.   Obesity and weight loss are two oxymoronic words we hear every day, almost like they shouldn’t belong in the same sentence. For those struggling to lose weight but pressed for time to exercise, Sprint Interval Training (SIT) offers a fresh, intense, and surprisingly effective challenge. Here’s everything you need to know.   What is sprint interval training? A sprint is a short, all-out run where you push yourself as fast and hard as you can, usually lasting between 20 and 30 seconds. It’s not about pacing yourself but giving everything in a burst of speed. To lose fat faster, sprint hard for 20-30 seconds, lungs burning, feet pounding, then slow to a walk to catch your breath. Repeat a few times. It requires no equipment.   Who is this for? Anyone who’s ever stood panting by the roadside, heart pounding, legs trembling after a desperate sprint to catch a bus. If you have 10 minutes and want to lose fat efficiently, this is for you. But here’s a warning: it’s tough […]
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