The Best Leg Workouts You Can Do At Home

Fitness is surely the dream of everyone, especially the youngsters. Gaining and maintaining the optimum level of fitness requires a planned and consistent workout schedule. While the best way to achieve the desired fitness level is to join a gym, you can do it without going to the gym as well. Even there are many workout plans that do not require any specific gadgets or equipment.

Properly toned up legs contribute a lot to your overall fitness and physique. Legs are perhaps the most utilized organs in our body. Most of the physical activities involve the movement of legs. So, strengthening and toning the legs muscles is much important towards your health and fitness level.

Leg Workouts You Can Do At Home

There are many exercise plans in the gym, involving various equipment, for strong and toned legs. But simultaneously there are so many ways to achieve the same level of strength and fitness in your legs without any equipment or even without going to the gym. Here are some useful exercises for legs which you can do at home.


This is the simplest and easiest way of working your legs muscles at home without any equipment. This is also one of the most popular exercises across the globe. Doing sit-ups is very simple but has a very strong effect on your legs muscles.

Stand upright, keep the back and head straight as well. Feet must be in line with your shoulders width. Take a deep breath and start lowering down the body to your knees. Bend to the extent where your buttocks should touch your calf, with the arms straight in front and parallel with the ground.


(Another option is to place the arms behind your ears, but the best way is to keep arms straight in front). Once the buttocks touch the calf, start coming back upwards to your original posture. Do 10-15 sit-ups in one set and do at least 3-5 sets a day. You will feel the nice impact on all the muscles of your lower and upper part of the legs. It also gives strength to your back.


This is yet another useful exercise that provides strength to the muscles of your legs, without going to the gym. While standing upright, place your hands on your hips. Legs should remain close to each other. Head and back should remain straight, without any bend.  Now take a step forward while flexing both of the legs, to the extent where it forms an angle of 90 degrees.


The knee of the other leg should come closer to the ground. Hold yourself in this posture for at least one minute or two (as you feel comfortable). Then slowly go back to your original posture. Now repeat the same with other legs. Do at least 10-15 repetitions in a set and do at least 3-5 sets of strides in a day. You can feel the impact on your legs muscles and knees.


If you think that the Gym Steps are ideal for toning of legs and strengthening the legs muscles, be aware that home steps are equally good for the same, as well. Stand near the home steps. Stand upright with the entire body, including the back and head straight without any bend.

Now place your right foot on the step. Shift the body weight on this foot and raise the body upward until such time the right leg is completely straight. This way, the left foot and leg will rise up from the floor to the level of the step, where you have placed your right foot.

leg worjout

Now come back to the original posture and repeat the same with your left foot. Do at least 10-15 repetitions in one set and do 3-5 sets a day. Your legs and knees will be strengthened and toned up.

Lift The Heels

Lifting your heels is yet another very simple and effective home exercise for strengthening the legs. Stand upright, back and head straight with feet separated in line with the shoulders. Now start lifting the heels so that entire weight of your body should be shifted on the tips of your toes. Remain in this position for a couple of seconds and then go back to original position. Repeat for at least 10-15 times in one set and do the minimum of five sets a day.

Lift The Heels

The Bridge

The Bridge is one of the best exercises to strengthen the legs and buttocks without going to the gym or using any equipment. It is considered the best exercise for women for eliminating the cellulite. Lay down on an exercise mat on the floor, with your face up. Bring the feet closer to your body; thus lifting the knees upwards. Place your arms straight alongside your body. Now start lifting up your back, while putting your weight on the feet.


Doing so will bring your body in the shape of a bridge over the ground, with your feet and neck and head anchored on the ground. Once reached this position, hold here for few seconds and then go back to original position. Repeat for at least 10-15 times in a set and do 3-5 sets in a day.

As we always emphasize, be consistent and regular in your workout plans. Take balanced diet. Avoid over-exercising, remain within your limits, gradually increase the intensity. Never be over-ambitious.

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Fitness Health

How To Exercise With A Cross Trainer?

Cross Trainer, also known as Elliptical Trainer, is one of the most effective and popular exercising machine, available in almost every Gym. This machine is meant for exercising in short time yet gaining full benefits. Instead of spending lots of time in track & field, you can achieve the desired results while exercising on this machine. It works on arms and legs. Also, help to develop coordination and balance.

Cross Trainer

However, if you want to get maximum benefits out of this machine, you need to learn some basic techniques on how to exercise correctly on Cross Trainer. It is also very important to do your exercise correctly on this machine, otherwise, you may get yourself injured.

Here we suggest some useful techniques and correct way of exercising on an Elliptical Trainer or Cross Trainer.

  • To start with, always follow the direction of movement of the machine. The force you exert to exercise on a Cross Trainer must be in line with the movement of the machine; never go against it. Always use the thrust of this machine and add your force to it through working on your legs and arms.
  • With the passage of time and doing consistent exercises on Cross Trainer, you will be acclimatized to its movements which will help you understand how to exercise on it. Now it’s time for you to start manipulating the control of this machine which will enable you to understand when to exert more force and when to reduce the force, to get to an optimum speed on this machine.
However, don’t get carried away with its thrill and speed, otherwise, you are going to hurt yourself or you will get exhausted very earlier on.
  • Once you get control of your and machine’s speed, this is the time you can alter the direction of the motion of the machine. Doing so enable you to try to force the machine for a backward walk. A backward walk on Cross Trainer is quite a useful and effective exercise to strengthen muscles of your buttocks. However, you need to somewhat patient to enter into this stage, to avoid any possible injury. Always follow the path we have suggested in above two points.
  • Very important point to follow while working on a cross trainer is your posture while standing on this machine. Get into a posture where you can work without putting extra strain on the back muscles. Always lean a little in front while standing on the machine; this will help you maintain your balance.
  • Working on the cross trainer needs a lot of hard work, so, there is every possibility that due to over sweating you may need some water to drink. It is therefore highly recommended that you must keep a bottle of drinking water on hand to avoid dehydration.
  • Now that you have got hold of this machine by following the techniques as mentioned above, you can then try some variations, such as leaving the handles and placing your hands on your hips. This will work nicely on the muscles of your legs. But be patient reaching this stage; only try this when you have completely mastered the techniques to exercise on the cross trainer.
  • If you follow the above sequence, you will be able to use this machine correctly to work efficiently on your legs, arms, back and buttocks. So, start mastering your technique, very patiently and don’t get carried away with its thrill at any stage.

As we always emphasize, consistency in your workouts is your key to success, coupled with a balanced diet. Never hesitate to take the assistance of a professional trainer, if you feel any difficulty at any stage, or you observe something going wrong while you exercise.

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The Best Tips To Beat The Heat In Summer

Feel of the heat largely depends on the temperature and humidity level in the atmosphere. But it also depends on the region where you live. A temperature of 35° C may be horrible for the people living in relatively colder regions, such as London, Murree or Gilgit but it may not have the same feeling for the person living in Dubai, Sibi or Jaccobabad.

People living in hot areas get acclimatized to relatively higher temperatures; hence they can bear the harshness of heat more than the people living in colder areas. However, whatever may be the level of acceptance of the heat by your body, one must be careful in the summer season. Excessive heat conditions may result in very serious consequences, such as heat stroke and dehydration.

summer heat

The situation may become worst when the humidity level is also at the higher note. By nature, our body has its own defense mechanism against the feel of heat, such as sweating. However, fighting or beating the heat is very much important to keep ourselves healthier and active all the time, in the summer season.

Here we are suggesting some useful tips on how you can beat the heat in Summer.

Avoid Physical Activities During Peak Hot Hours

Temperature or feel of heat does not remain constant throughout the day. Starting from the morning, it tends to increase and starts dropping in the evening. So, it is advisable that you should try to stay inside, during the peak hot hours, i.e. from 12 Noon to 5 PM. However, if for any reason, you need to go outside for your daily activities, a certain level of precaution must be taken.

Light colored clothes, open shoes, proper headgear (preferably a hat) and sunglasses are the basic requirement to fight the heat during peak hours. Make sure that the back of your neck must also be protected against the direct sun rays, otherwise, you may be caught by heat stroke.

Extreme hot conditions may also affect the color tone of your skin, especially the face, arms or hands, which are normally exposed directly to the sun rays. Take care of your skin; avoid exposure of these parts to direct sunlight, especially in summer season. You may use sunblock lotions and creams readily available in the market when you have to go outside in direct sun.

Physical Activities

Keep Your House Or Office Cool

Normally, we spend the major part of the day inside our home or office or business place. It is very important that these areas, i.e. the house, shop or the office should be designed in a way, which keep these areas cooler, naturally. Good ventilation system, protecting the rooftop from direct sunlight and relatively thick walls may be helpful in avoiding penetration of extreme heat from outside.

Additionally, try to keep the doors and windows closed, for as much time as possible to avoid penetration of outside heat. Construction material, used in the buildings also plays an important role in keeping the house or office naturally cooler.

Use of fans and room coolers or Air Conditioners is also a good option to keep the inside temperature within the bearable limits. However, also keep in mind that the Air-conditioners, while keeping your room cooler, generate a huge amount of heat outside. It is therefore very important that the outer unit of ACs should be installed in an open area.

Similarly, other electric and electronic equipment/appliances, normally used in the office or home, also generate heat, ultimately increasing the room temperature. Use this equipment, as less as possible during the summer season. Shut off these equipment/appliances immediately after the use. This will help a lot in keeping your house or office relatively cooler. Try to reduce the use of burner or heaters for cooking, during the summer season; this also helps to maintain the room temperature.

Keep Yourself Cooler And Well Hydrated

Very hot conditions may also result in dehydration. The remedy is an intake of sufficient quantity of liquids. Keeping yourself cooler can be achieved by selection of right type of clothes, avoiding direct exposure to the sun but in any case, you are always at the risk of dehydration in the summer season.


So, try to take the maximum quantity of water. The best way is to take small quantities of water after short intervals, instead of taking a liter or two at one time. However, ensure that you must drink at least 2-3 Liters of liquid during the day, in the summer season. But if you have to go outside during the peak heat hours, you may need even more fluids.

Selection Of Right Diet For Summers

Light food is always good for your health. During the summer season, selection of light food is even more important. Use of light food items such as Salads, Cucumber, watermelon or mint can be helpful in maintaining your body temperature. Reducing the intake of Tea or Coffee during the summer season may also help you maintain your body temperature. Instead, try to use cold beverages.

Important: Change your habits; try going to some swimming pool or a beach and take a refreshing dip in the water. In addition to lowering your body temperature, such activities also have fun. So, enjoy and maintain your body temperature simultaneously.

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Exercises To Fatten Legs

Majority of people would like to have slim legs, which seems to be a good idea for a smart and slim physique. But contrary to that, some people have altogether a different approach towards their fitness level. This school of thought believes in fat and healthy legs, having enough mass on leg muscles. This provides strength to your lower limbs.

Fatten Legs Exercises

There are so many exercises that are considered good for muscles of the lower limbs, both for gaining good healthier mass on the muscles of this region or for making the lower limbs slimmer. Gaining mass on legs does not mean un-necessary fattening of this area. It should always be a controlled affair, otherwise, it may have very bad and unwanted effect on your overall fitness level.

Here we are giving you some useful guidelines on exercises to fatten legs.

Weights On Ankles

Weightlifting with your legs is considered as the best exercise for fattening the legs. Doing so, you gain healthier fats and mass in the muscles of your legs. This exercise is best done in the gym, using the specific machines, specially designed for this kind of exercise. But you can do it at your home as well, with the same results.

Weights On Ankles

For doing this specific exercise, you need to put weights on your ankle and lift the leg with weights on. The simplest way of doing this exercise is to lay down with your back on the exercise mat and face up. Put appropriate weights on the ankles. Now raise your right leg, while weights are on the ankle. Raise the leg up to an angle of ninety degrees. Hold for a couple of seconds and then lower the leg to its original position.

Repeat the same activity with left leg. Around 10 repetitions are good enough for the day with each leg. Remember, weights should be just appropriate, neither too heavier nor too lighter.

The most important part of these exercises is the speed and intensity of completing the exercise. Be careful, if you delay the completion or do it slowly and with less intensity, the result will be slimmer legs, instead of a fattier leg.

Fatten Legs With Steps

Using steps, just like the normal steps exercise for legs, is yet another useful technique for achieving the aim of a fattened legs. Best results can be achieved when you do this exercise under the supervision of a professional trainer, in the gym. Doing this type of exercise in a gym along with a group of people with fast music can add fun, thus reducing the chances of tiredness.

Fatten Legs With Steps

But this can be done away from the gym as well, even in your own home. Key to your success would, however, will be the speed and intensity with which you can do this exercise at home. This is something about rhythm, which you can achieve by playing fast and rhythmic music.


Sprints are also considered to be one of the best workouts for the fattening of legs. Running at a faster speed for twenty seconds in short intervals can do the trick. Run fast to your optimum capacity for twenty seconds, take the short interval and again run with the same speed and intensity. As said earlier, speed and intensity are the keys to your success, if you aim to have a fattened lower limbs.


Due to its intensity and hard running, your knees are always in danger of being hurt, whereas the entire lower limbs area is also prone to any possible injury while doing these exercises. It is therefore very important to give fair chance to your muscles to regrow. Hence it is advisable not to be over-ambitious. Do not overload your muscles. Do these exercises at reasonable intervals. You may also add some useful exercises to strengthen your knees to avoid possible injuries.

Squats With Weights

Doing squats with weights is another useful exercise for fattening the legs. If you are a beginner and also not reasonably fit, it is advisable to do squats without weights, to start with. Once you get accustomed to this exercise, you may start adding weights while doing squats, obviously starting with lighter weights and increasing the weights gradually.

Squats With Weights

Diet Plan

If you want to have good healthier mass on your legs, only doing exercises will not give the best of the results. For this, you need to have a closer watch on your diet plan as well. Change your eating habits and try to take food that is known to have rich proteins and have more calories. Doing so, you will give better chance to your muscles to grow and give you a beautiful lower limbs area.

Diet Plan

There are so many other ways to gain more mass on your lower limbs but the best and safest way is to do the above exercises with controlled and planned diet intake. As we always emphasize, be consistent in your workouts, take controlled diet and never hesitate to take the advice of a professional coach, whenever you feel something going wrong.

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The Best Vitamins For Exercise – Natural Workout Supplements

Vitamins are very important for the human body. These are responsible for the evolution of cells in our body. During the growth process of body cells/tissues, various minerals and vitamins are required. These are responsible for chemical reaction to take place in the human body for production of muscles, bones and skin.

Deficiency of any one or more nutrients (the vitamins and minerals) may result in serious repercussions. Although the major source of vitamins and minerals is the food we eat, yet in some cases, when any deficiency of any of these nutrients occur, we have to rely on the additional dose of these nutrients to mitigate the effects of deficiency.


A very common example is the Vitamin D, which is produced in the skin when exposed to direct sunlight. But with the people spending the major part of their day inside (away from direct sunlight), the deficiency of Vitamin D has to be made good through medication.

Apart from the evolution of the cellular structure of human body, the vitamins and minerals are also responsible for onward health and continuous maintenance of tissues and organs of the body. Therefore, it is presumed that vitamins and minerals provide energy to human organs.

Now, if you are a regular sports player or follow the daily routine workout plans, Nutrient Supplement is a must for you to maintain the growth and consistency of your body tissues, muscles and bones. Vitamins are therefore the need of your body in that case.

Here we are suggesting the best vitamins for exercise.

Types Of Vitamins

There are 13 vitamins which are generally recognized; these are Vitamin A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E & K. Naturally, these all vitamins are available in various food items. But in case of deficiency, if we have to rely on medication, special tablets and capsules of these vitamins are also available, which can be used as the supplement for making good the deficiency of various minerals and vitamins. However, be careful not to take the excessive dosage.

Types Of Vitamins

Vitamin B Complex

Vitamin B Complex (comprising of entire B series) is considered one of the best vitamin supplement for exercises. These are the Vitamins which are responsible for the conversion of Carbohydrates in energy. First, the Carbohydrates are converted to Glucose. Afterwards, the Glucose is utilized to produce energy.

Vitamin B1 is good for sports activities, B2 for overall health and B3 for energy through absorption of Carbohydrates.

Vitamin C

Another source of energy for exercises is Vitamin C. These are responsible for iron absorption, which ultimately strengthens the connective tissues. Also, good at the disintegration of food, enabling it to get absorbed in the human system. Richly available in Citrus Fruits and different vegetables

Vitamin E

Very useful vitamin for athletics. Controls the muscle damage and facilitates recovery process, after your workout session. Nuts, Olive and various seeds are the good natural source of Vitamin E.


Together with the vitamins, minerals are an essential part of the nutrients required by the body for growth and maintenance of cellular structure and muscles. There are different minerals which are required by the body, especially when you are doing exercises or playing sports.

  • Iron – Avoids fatigue, especially after athletic activities. Facilitates immune system of human body. Keeps you alert and improves your memory. Symptoms of iron deficiency are paleness, tiredness and declined overall performance of the body. Tachycardia is also a symptom of low iron in your body. All meat items, some vegetables like spinach and most of the cereals are the rich source of iron.
  • Potassium – Regular & excessive physical activity demands more potassium in your body. Potassium facilitates, nerves and flow of blood in your system. High blood pressure, weakness and fatigue can be controlled by proper utilization of Potassium, as a supplement. However, the natural source of Potassium is Banana, Pineapple, onions and strawberries.
  • Magnesium – Magnesium is responsible for the synthesis of protein. Also provides strength to bones. Common symptoms of deficiency of magnesium are Cramps and Tingling. Soy, seafood, nuts, spinach and chocolate are good natural source of this mineral.

  • Calcium – Very common and widely known source of bone strength, especially in females, that’s why physicians always recommend women to take the supplement of Calcium available in form of tablets. Apart from its major role in bone strengthening, calcium is also responsible for facilitation of transmission of nerve impulses. Also, prevent contraction of muscles. All dairy products, fish and nuts are the very good natural source of Calcium.
  • Zinc – It is important for the protection of the immune system of human body. Its deficiency may result in loss of appetite and delayed wounds healing. Meat, nuts and some vegetables are rich sources of Zinc.
  • Selenium – Selenium is good for overall health of human body. It is antioxidant. Its deficiency may result in heart disease and aching of muscles. Good natural source of selenium is tomato, fish, bread and onions.

The above-referred nutrients (Vitamins & Minerals) are available in tablets and capsules form as a supplement for your requirement when exercising. However, these are readily and richly available in natural food items, as well.

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Exercises To Get Better At High Jump

High Jumping is a vital part of almost every major sports event, such as Olympics. This sport requires very specialized training. However, your body needs to get adapted to this type of sport, for which professional trainers suggest various types of exercises. These exercises are specially designed to provide flexibility in your body and extra power/strength in your legs.


The height of your jump also depends on the speed of running; the speed with which you approach the jumping point. Here are some useful exercises, which can improve your high jumping.

Running Speed

Practicing running is much important for a high jump. If you want to get better at your high jump, you need to improve the speed of your running. You need to be at the highest point of running when you approach the jumping point. This helps you to achieve the height, for which you are striving. So, we recommend you to do various exercises which can provide better running speed ability to you.

Before you go for specific exercises for a high jump, you need to improve running speed by regularly practicing running, taking short sprints each time and then improving the intervals of short sprints to get the maximum out of your abilities.


The second important aspect of running (which ultimately helps you get better at the high jump) is the strength of your legs. So, regularly do the muscle exercises to gain maximum strength in your legs.

Let us now suggest some useful exercises which can help you get better at High Jump:

  • Stepping – This is the most important and primary exercise you should do daily. It provides explosive power to your feet and legs. Do it with fast speed, 3 – 4 sets with 18 – 20 repetitions, in a session.
  • Leg Extensions – This is also very important exercise. Sit on the edge of a bench, with the help of your palms, resting on the bench. Lift your legs bent towards your chest. Now straighten your legs away from you but parallel to the floor. Then reverse back. Do at least 3 sets with 10 – 15 repetitions.


  • Jumping – Practice different types of jumping. Vertical jumping will help you gain height in your real-time jumping. So, try to jump as high as you can and keep on practicing. Also, practice jumping as long as possible, called horizontal jumping. Try to do it fast in both Vertical and Horizontal Jumping.
  • Squats with weights – Very good exercise for getting better at high jump. Squats with weights are the best option. Separate and bend your legs, slightly, with weights lifted to the height of your head.
  • Leg Raises with Ankle Weights – Fasten ankle weights with the help of buckles, while lying with face up. Now raise your right leg without bending, to the level where it is at the angle of 90 with the ground. Then return the leg back to original position and now do the same with left leg. 3 – 4 sets with both legs with repetition for at least 15 times must be done regularly.
  • J-Curve – J-Curve technique is considered the best for a high jump. It is the J shaped run up you adopt for approaching the jumping point. Take first few steps in a straight line and last few steps in the shape of a curve. The relationship between the speed of running and radius of Curve is very important.

The best curve suggested by the professional coaches is as under:

  • For Men: r = v2 / 6 : 8

(where r stands for Radius, v stands speed of running)

  • For Women: r = v2 / 4 : 8

Solve the math to get the perfect radius of your curve. However, accuracy and perfection will come with actual infield practice. The more you practice in the actual environment, the perfect curve will be achieved to get the best high jump. Using your ankles, lean on the ground and concentrate on the crossbar.

Now start your curve taking the one-foot stride towards the right. When you come closer to the take-off point, (the second last step), your stride should be longer than the previous strides. This helps a lot in perfect take off.

While taking off, the most important is the horizontal speed. This allows a perfect crossing over the bar. To achieve this, you need flexibility in spine and trunk. For this, you need to have some extra exercises, which are helpful to provide flexibility.

j curve

One such exercise is as under:

Lie straight on the floor with face up. Hold your hands near your neck and your feet on the floor mat. Now lift your trunk so that your trunk should be perfectly parallel to the ground. Keep trying with this workout and you will feel good until it comes to the flexibility of your spine.

Now, prepare your schedule of workouts for getting better at High Jump. Never forget the basic principle of consistency and giving your body rest on alternate days.

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How To Get Bigger Shoulders With Weights?

Shoulders are the essential part of overall toning up of body muscles. Normally people do not give due attention to work out the shoulders. You may have noticed that your focus is on abs, legs and arms and often we mix up shoulders with arms; hence ignore specific shoulder exercises.

uneven shoulders

Ignored shoulders have a very bad impact on the overall look of your body, no matter how strong you have worked on other parts of your body. So, here we are giving you the best exercises to get bigger shoulders

The Military Press

Most common and widely recommended exercise for bigger shoulders is “The Military Press”. To do this exercise you need to sit on a bench, with the straight back and upright. Arms should remain parallel to your shoulders. Hold the bar (with weights loaded), lift the bar upwards with arms remaining straight upward, above your shoulders.

This exercise works on your triceps and trapezius. If you narrow the distance between both your hands, your triceps get developed. When you widen your hands, it works on your trapezius. In both cases, shoulders are being worked on.

military press

Normally this exercise is done from the front of your face, but after gaining more experience, you may also try to do it from behind your face. This is quite difficult for beginners.

3 sets of 6 presses with 60 seconds rest in between is quite good.

The Seated Dumbbells Press

Another way of doing the above exercise (Military Press) is to do it with Dumbbells, instead of the bar. This is also known as “the Seated Dumbbells Press” and is known as the best shoulder exercises.

Sit on a bench with straight back, in an upright position. your feet should remain on the floor, flat. Hold Dumbbells in each hand. Lift the dumbbells straight upwards, above your shoulders and then return downwards. Try to control your breath; when raising, inhale the breath, when lowering the dumbbells, breath out. Make sure that your torso should not move during this exercise; it should remain static.

seated dumbbells

3 sets of 6 presses with 60 seconds rest in between is quite good.

While above two exercises are for Triceps & Trapezius, we now move on to the front, rear and side Deltoids.

Dumbbells Or Barbell Exercise For Front And Side Deltoids

Stand upright, with knees slightly bent to provide sufficient balance to your body. Hold a dumbbell or barbell in each hand. Slightly bend and lift the elbow up to the height of your shoulders. Then bring down both hands to normal. Make sure that your body should not be pushed or moved; keep it static.

dumbell or deltoids

Repeat for 10-15 times with 20 seconds interval. This is the best exercise for front and side deltoids which ultimately help you get bigger and stronger shoulders.

Dumbbells Or Barbell Exercise For Rear Deltoids

The exercise meant for Front & Side Deltoids is also useful for rear Deltoids. But for doing so, you need a bench to lie down on, with your face down. Hold barbell or dumbbells in each hand, with arms straight downwards. Raise the dumbbells up to the height of your shoulders. If you feel it difficult in the beginning, you should use less weight and gradually increase it.

Repeat for 10 times with 3 sets and a rest of 60 seconds in between. This is the best-known exercises for rear Deltoids.
rear delt

Dumbbells Front Raise For Medial & Posterior Deltoids

Considered as the best exercise to develop medial & posterior deltoids, is the Dumbbells Front Raise Exercise.

Hold a dumbbell from one of the edges, in each hand. Keep the back straight upright. Lift the dumbbells from down up to the height of your chest. Make sure your arms should not bend. Now bring down the dumbbells. Repeat the same once again.

posterior deltiods

3 sets of 10 repetitions with 60 seconds rest in between is sufficient for the development of medial and posterior deltoids, ultimately helping you to get strong and bigger shoulders

Other useful exercises for bigger shoulders include Chest or Bench Presses Exercises in your routine. This is also much helpful and useful exercise for bigger shoulders. Similarly, pushups and weight lifting (both jerk & clean) are much helpful to develop shoulders.

Take Help From Gym Instructors

Most gyms have instructors to guide you through your workouts. Never hesitate to take their help. They are professionals and can provide you best workout schedule, according to your requirements, especially in terms of your techniques, number of repetitions, rest time, diet and weights.

gym instructor

However, as a general rule, always start with fewer weights and gradually increase it.

Normally 3-4 sets of any exercise with 8-10 repetitions and 60 seconds rest in between will suffice your requirements.

Last but not the least, one more general rule, as with all exercises, consistency, proper diet and alternate day’s rest is must.

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How To Do Squats With Dumbbells?

Those who are regular at their workouts must be aware of the usefulness of squats. Squats is the exercise that can be done very easily and without involving extra equipment or gadget. You can do it anywhere anytime during the day, whenever you have a few spare moments.

squats with Dumbells

Squats is mainly useful for muscles in the legs area, whereas it is also very good for the lower abdominal region. But when using weights with squats, it is equally good for arms muscles. Squats with weights can be done with dumbbells, barbells, kettlebells and also with medicine balls. Although each type of squats with any of this equipment is equally good, we give hereunder some useful techniques for doing squats with weights.

Weight Of Dumbbells

When starting to do squats with dumbbells, the most important issue which you come across is, how much should be the weight of dumbbells. The answer is very simple. Start with minimum weights such as a five kg weight in each hand, depending upon your physical capabilities.

If you are comfortable with higher weights, you can start straight away with higher ones. But as a matter of universal rule, you should start with minimum weights and gradually increase the weights after a few days, depending on your fitness and physical strength level.

While selecting weights to start with, you may feel it easier to hold a five kg dumbbell in each hand but remember, you are not supposed to just hold these weights in your hands; you have to do squats with it and that too in a set of 10-15 repetitions. So, it is strictly advisable to start with the minimum and keep increasing the weights in due course of time, as you feel comfortable.

Normal Squats With Weights

Now that you have selected the right weights for squats; let us start with the first exercise. This is a simple exercise just like the normal squats. Hold appropriately selected weights in both of your hands. Stand upright. Feet slightly apart in line with the shoulders. Ads muscles tightened. Knees in the same direction as of feet. Start bending at your knees. Now start to squat down.

Remember not to throw down your body; squat down with full control of your movement. To get a better control, start squat down slowly, instead of doing it rapidly. Uncontrolled squat down may result in imbalance and you may hurt your knees or any other part of the body.

Normal Squats With Weights

Once you have learned the art of slow squat down, without losing the balance, lower down to the extent where you form an angle of 90 degrees with the floor. Now slowly return to the original posture. Make sure that your feet must remain anchored on the floor and no part of feet or heal should leave the ground. Do at least 10-15 repetitions in one set of squats. Do 3-5 sets in a day.

Double Squats With Weights

Second, recommended squats with weights are similar to the first one but it is called the double squats. However, keep in mind that double squats are only recommended with lighter weights. Avoid doing it with heavier weights.

Doing double squats with weights is quite simple, just like the first exercise. Lower down yourself with light weights in both of your hands to form a 90-degree angle with the floor. But when coming up to normal posture, do not come back straightaway; move slightly upwards and then bend down again to 90 degrees and then come back to your normal posture i.e. stand up straight.

To better understand this movement, keep in mind that you have to bend down to 90 degrees and then rise up 75%, bend down again to 90 degrees and then stand up straight, while lighter weights in both of your hands. Do at least 10-15 repetitions in one set of squats. Do 3-5 sets in a day.

Overhead Squats With Weights

Another useful exercise with weights is the overhead squats; also known as Turkish Getups. This is one of the best exercises for legs muscles, Torso and the upper parts of the body. Hold dumbbells of appropriate weights in both of your hands. Now lift the hands (With dumbbells in each hand) above your head.

Once getting into this posture, start to squat down, just like the way you do the normal squats. The only difference here is the weight in your both hands and the hands are above your head. Remember to keep the hands above your head during the entire course of this exercise.

You will feel it somewhat difficult in the beginning, so you can adjust the weights to be comfortable. With the passage of time, you will feel it easier to do with the right choice of dumbbell weights in both of your hands. Do at least 10-15 repetitions in one set of squats. Do 3-5 sets in a day.

Sumo Squats With Weights

Sumo Squats is yet another good exercise. You can also do it with dumbbells in each of your hands. Just like the way you do the sumo or open squats, separate the legs slightly wider than your shoulders. Knees and toes of your feet should be pointed outwards or away from each other to form a V shape. Now drop down your arms, in front of the body, with dumbbells in each hand.

Sumo Squats With Weights

Once reached to this posture, start bending down to the extent where your knees and backside of the body are in parallel to the floor. Rest of your upper body should be straight, without any bend. Now start rising up to your original posture. Do at least 10-15 repetitions in one set of squats. Do 3-5 sets in a day.

As we always emphasize, be consistent in your workouts, use appropriate weights, avoid over-exercising and keep watch on your diet.

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The Best Exercises For Strengthening Arms

Regular workouts provide you a perfect fitness level. Those who do their exercises regularly, develop a certain body shape of their choice; some may like to have slim hips while others may like to have bigger hips. Some may like to have more mass on their lower limbs whereas other may chose quite an opposite option. Similar is the case with the arms. Some people like to have muscular arms while others want slimmer ones.

Exercises for Strengthening Arms

Everyone who regularly follows the workout plans aims at having toned up arms. There are so many exercises that are designed for the strengthening of arms. Here we are suggesting some useful techniques and exercised that will help to strengthen your arms.

Biceps Curls

This is the most effective and simplest exercise for toning arms. It can be done either with barbell or dumbbells. Doing this exercise, you will feel a very nice impact on two major muscles the deltoids and the biceps, both very important in toning the arms. With barbells, this exercise is quite easy. With dumbbells, you have the option to do both arms simultaneously or one arm at a time with dumbbells of appropriate weight in each hand.

Biceps Curls

Either you do it with barbell or dumbbells, starting position is the arms bent at the chest level, with barbell or dumbbell in your hands. Once reached this position, lift up your arms up to the shoulder height and then lower down to chest level. Do at least 10-15 repetitions in one set and do 3-5 sets a day.

Classic Press-Ups

Classic Press Ups is considered one of the best arms training that also helps improve the balance and strength of Chest, Shoulders and triceps. Press ups can be done very easily anywhere anytime, even at home.

Classic Press-Ups

To do so, you need to lay down on an exercise mat with face down. Now lift your entire body by putting the body weight on your toes and palms, while neck and head should remain straight and parallel to the ground. Once reaching this posture, lower down your body with the flex of the elbows towards the ground but not touching it. Correct positioning of your body during press ups is very important. Try to do it correctly, to avoid any possible injury.

Press Ups With Weights

Another very useful exercise for toned arms is the Dumbbell Press. It works on various important muscles such as triceps, dorsal muscles, deltoids etc. Press ups with weights or more precisely the Dumbbell Press can be done in three ways, sitting on a bench, lying on an exercise mat or it can also be done while standing.

In all three types, basic thing is to bend the arms alongside the chest and then raise the arms above your head with dumbbells in each hand. Once reached in this position, you may try to touch both the dumbbells with each other and then bring the arms down to chest level. Do at least 10-15 repetitions in one set and do at least 3-5 sets a day.

Press Ups With Weights

To start with, you can use lighter weights and then increase the weight gradually once you are accustomed and feel comfortable. Correct weight is the one which you can lift comfortably but simultaneously it must have an impact on your muscles. Avoid too lighter or too heavier weights, to get best results.


Rowing machines are frequently available in the gym. This may help you a lot in improving the strength of your arms. Additionally, it also works on different muscle groups, such as back muscles, known as trapezius, dorsal and latissimus muscles.

Rowing machines

To do the rowing correctly, you must ensure that your back must remain straight, stomach nicely tucked in and chest slightly forward. Select appropriate weights, neither too light nor too heavy. Correct weight is the one that works on your desired muscles but comfortable to work with. Wrong selection may cause you to get tired. 3-5 sets with 10-15 repetitions are quite reasonable.

Other Activities

In addition to the recommended workouts, you may do various other sports activities that can help you a lot in improving the strength of your arms. These may include different sports such as basketball and swimming.

Additionally, you can also reach your destination of toned arms by adopting some good healthier behaviors in your day to day life. These may include:

  • Take controlled and balanced diet. Avoid more sweets and fatty foods. Take more protein and vegetables based foods.
  • Give proper breaks in your workouts. Doing exercises for two consecutive days and giving a break of one day is considered to be a good routine.
  • Always select the appropriate weight, the one which doesn’t get you tired and simultaneously works effectively on your muscles. You may increase the weight gradually, as per your level of fitness
  • Warming up before the start of exercise and stretching after completion of the routine is your key to success.
  • Never hesitate to consult a professional trainer, if you feel difficulty in doing your exercises or you observe any adverse effect of a particular workout.
As we always emphasize, be consistent, take balanced diet and adopt a healthier lifestyle.

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Fitness Ball Exercises For Hips

There are several types of exercise plans; some are aimed at general or overall fitness, whereas some are specially designed for a particular part of human body muscles. Similarly, there are many ways to do these exercises. For some, you may need lots of equipment but there are so many exercises which can be done with minimum equipment or even without any specific equipment. For such exercises you need not to go to the gym; you can do those anywhere, anytime.

Fitness Ball Exercises For Hips

Fitness Ball exercises for Hips are the set of exercises which can be done without any special equipment and more importantly these can be done anywhere. The only thing you need is the Fitness Ball. It is also known as exercise ball or stability ball. Such a ball is readily available in your nearby market or any good sports equipment store.

Fitness Ball is a very useful item in your exercise kit, so you must have it if you are regular and serious about your workouts. Fitness ball, in fact, enhances all your workout endeavors by a good 30-35 percent margin. Fitness ball is utilized in many types of exercises but here we are concentrating on the exercises done with the fitness ball for Hips. Let us explore one by one.

Exercise # 1

The first exercise for toning abdominal and lower back muscles, ultimately helping to give good look to your hips and thighs, with fitness ball, is commonly known as Bridge Balance Exercise. For doing this exercise, you need to sit upright on the stability ball. While sitting on the ball, tighten your stomach muscles.

Now move the feet towards your front, while lowering the back of the exercise ball with your head also in line with the back. Make sure that your feet must be firmly grounded, slightly separated to remain in the line of your hips.

Bridge Balance Exercise

Once you stable your body in this position, start raising the hips upwards, with the help of stretch in your stomach muscle. Keep raising the hips so that the head, neck and the stomach region comes in parallel with the ground. This way your body should make a rectangle with the floor; the ball and your legs making the shorter side of rectangle whereas the body and floor making the larger side of the rectangle.

Now, start lowering your hips towards the floor but do not touch it with your hips, then push up the hips to the original position. During this lowering and raising of hips, make sure that your heels must remain stable and firmly grounded. Do it for 10 times at least in one session. You will very nice impact on your hips and abdominal muscles.

Exercise # 2

Another very useful stability ball exercise for hips is known as the Leg Hip Lift. In fact, this is an extension of the exercise # 1, i.e. the bridge balance exercise. This is very effective exercise for hips and abdomen. In addition to giving a good shape to your hips, this exercise also provides strength to entire region around the hips.

Leg Hip Lift

Just like the previous exercise, you need to sit on the stability ball and move the feet towards your front, while stabilizing your back and the head on the stability ball with feet firmly grounded and separated slightly. Now lift your left leg upwards towards the roof, while ensuring to keep it straight, without any bend. Make sure to keep the right leg firmly grounded in its original position.

Once you reach this position, start lifting up your hips towards the roof up to a level, where the body is in parallel with the ground. Without changing the position of your legs, now start lowering the hips towards the floor but without touching it. Now bring the hips back to original position. Repeat this leg hip lift exercise for at least 10 times in one session.

Exercise # 3

Another wonderful exercise for hips and thighs is commonly known as Floor Bridge Exercise. This is considered the best stability exercise for toning up the hips and thighs.

Lie down straight on the floor with your face up. Place a stability ball under your feet. Both the arms and palms should be on the floor, as well. With your feet firmly placed on the stability ball, raise up your hips while tightening the muscles of the abs region. Lift the hips up to a level, where the hips, back, knees and your shoulders come in one straight line.

Floor Bridge Exercise

Now push the stability ball forward, with your feet while pushing the hips upwards. Once you reach this position, hold here for a while and then lower down your hips while pushing back the ball with your feet, so that you come to the previous position. Repeat for at least 10 times in a session and you will feel the impact on your hips and thighs.

As with all other fitness workouts, consistency is your key to the success. Be regular in your workouts to remain fit.

If you like my article about, ‘Fitness Ball Exercises For Hips’ and you’re interested in reading more related articles you may visit the ‘Fitness’ category at TryArticles. Please leave a comment below that how much you find this article helpful. You may also hit your queries in the comment section below if any.