15 Minute Exercise Daily

15 Minute Exercise

Instruction

• First one is that i am doing these exercise and getting result i.e recommended to you.
• You can perform these exercise any where and also without any cost or equipments
• These will take only 15 minute in your busy schedule i.e i am saying you can do easily.
• Before Starting these Exercise you should calculate your Body Mass Index (BMI).
• If your BMI is normal then only these exercise is enough to make fit.
• If your BMI is over weight then you have to do jogging at least 800m  2-3 times in week.I will recommends jogging for all at least one time in a week that will increase your stamina and help to stay fit.To know about the Benefits of Jogging.
• To Calculate your BMI Please click on BMI Calculator.
• After few days you will start feel feet and increases stamina. 

1.Warm Up Exercise - 2-3 minute do some warm up exercise.Any one which you like.

2. Stomach/abdomen Exercise

Crunches/sit up :

How to do it:

• Lie on your back with your knees bent and feet, heels placed flat on the ground.
• Place your hands should be cross on your chest or should be at near your ear.
• Don’t lace your fingers together. 
• Position your feet at such a distance from the pelvis that they do not lift themselves off the ground during execution of the exercise
• Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you are at a vertical position or ninety degree angel.
• Return to the starting position slowly.
• Do 15-20 repetition in one set and do 2-3 set. Only do three to five or how many you can if you are a beginner and slowly build up the amount over time, as your strength increases. Then hopefully you will lose weight and get six pack abs. 
• Take 15-25 second rest after set not more than that for maximum result.

Vertical Leg crunches  -  For Upper Abs

How to do it :

• Lie on your back and keep legs as straight as you can and keeps your hand horizontal.
•  Now lift your shoulder and neck and make sure that you keep your legs steady and touch toe with hand.
• Return to the starting position slowly.
• Do at least 2-3 set with 10-15 repetition in one set.
• Take 15-25 second rest after set not more than that for maximum result.

Reverse Crunches - For Lower Abs

 How to do it :

• Lie on your back with knees bent and feet on the floor
• Place hands on the floor or behind the head.
• Bring your knees up towards the chest so they bend about 90 degrees
• Contract your abs and lift your hips off the floor in a very small movement.
• Come back at your starting position and repeat. 
• Please take care there are so many types of reverse crunch exercise but this one for maximum result so do only this one.
• Repeat 2-3 set with 10-15 repetition in one set
• Take 15-25 second rest after set not more than that for maximum result.

3.Push ups

• Push ups is most important exercise of this schedule 

For Men

How to do it :

•  Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.
• Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose.Keep your legs straight.Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. 
• Pause for a moment.
• Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together. 
• Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms. 
• You have to do at least two set of simple push ups .In one repetition how many you can do and take at most one minute between repetition which help your blood flow continuously. 

For Women

How to do it:

• Lie flat on your stomach on the floor. Position your hands so that they are aligned with your shoulders and extended slightly more than shoulder width apart. Lay your palms flat against the floor and spread your fingers. Keep your elbows next to your body.
• Exhale the air from your body and simultaneously use your arms to push off the floor. Push from the arms and chest, not the stomach, butt, knees or any other part of your body. Push until your elbows move from bent to straight. Keep your back straight and ears, shoulders and hips aligned.
• Inhale and simultaneously bend your arms and lower your body towards the floor. Continue lowering until your face is two to three inches from the floor. Do not lie on your stomach or tuck your chin down. Maintain the alignment of your back, ears, shoulders and hips as you lower. Do not lift your buttocks into the air.
• Do 2-3 set with 10-15 repetition in one set or how many you can do.
• Take at most one minute rest after one set for maximum result

Notes :-

• Men can also do women push ups who just begins to do push.once he able to do 10-15 women push after he can switch to men push ups.
• Do these exercise in any order - first push ups or first stomach/abdomen exercise.
• Please drink plenty of water in day it help to growth your muscles.
• One more very important thing is that Please go to night walk after dinner.