This is the right time to amp up your exercise regimen. Start the journey by doing body weight exercises, says SHWETA DSOUZA

One of the best ways to start your fitness journey is to start by conditioning your body with the basics of working out and exercises. You need to condition your muscles to be able to bear the stress of exercising. That’s what most of your initial days of joining a class or programme are spent in. With online trainings becoming a trend, it is important one equips him/herself with good form to reduce the risk on injury working out in the physical absence of teacher/trainer. There is a way to get a jump start that process by incorporating basic body weight exercises.

Body weight exercises are strength training and conditioning exercises which utilise your own weight and provides resistance for the movements. Exercises like push-up, squats, planks, crunches and pull-ups are all examples of body weight exercises.

Planks: Lie face down with your forearms extended and palms on the floor. Extend the legs behind the body and rise up on the toes. Keeping the back straight and hips in one line tighten the core and hold the position for 30-60 seconds minimum. For those who can, hold this position for as long as you can.

Do a minimum of three-four repetitions of this posture with about 10-15 seconds break in between. With progress, aim at reducing your break time and increasing your time holding the position. Also increase your repetitions with practise.

Planks help with improving the flexibility of your posterior muscles, balance, posture, tones your stomach, strengthens your core and reduces back pain to a certain degree.

Squats: Stand with your feet parallel or turned out 20 degrees, whatever is more comfortable. Slowly start bending the hips and knees until the thighs are at least parallel to the floor like sitting on a chair. Make sure your heels do not rise off the floor while bending your knees and ensure your knees don't go beyond your toes.

To make sure you are doing this right, push your hips back while going down. Once you reach your maximum stretch, count to ten and start coming up slowly. Press the floor through your heels to return to a standing position. Do eight-10 repetitions each turn and start by doing three-four turns with 10-15 second breaks in between.

Squats are a great way to train and strengthen your lower body muscles. It tones your muscles and burns fat and cellulite effectively.

Push Up: Start in a plank position, slowly start lowering your body toward the floor by bending your arms from the elbow. Ensure your elbows soft keeping the back straight and body parallel to the ground. Once you reach your maximum level, hold for two counts and then start coming back up slowly by pushing the floor with your palms. Do eight-10 repetitions each turn and start by doing 3-4 turns with 10-15 second breaks in between.

The writer is Fitness & lifestyle trainer