In our busy lives keeping fit is essential, yet we are always hard pressed with time. Find out easy and equipment free exercises that will keep you fit in just 15 minutes.

 

 

 

 

Finding enough time for daily exercise is tough in the busy schedules every day, while others are too tired to hot the gym. Some of us hate the idea of working out with equipments even at home, although all of us wants to stay healthy and fits.

Here are a few damn easy, equipment free exercises to help you keep fit with the investment of just 15 minutes daily:  

1. Lunges

With your feet apart take a large step forward with your right foot. Bend slowly with the right knee to a 90 degree angle, while your left knee slightly touches the ground. Hold for 5 seconds and then return to the starting position and repeat with the left leg. Repeat 10 to 20 times on both legs.

Lunges tone up your leg muscles and increases blood flow.

2. Plank

Lie on the floor on your stomach with your elbows on either side of your head, then supporting on your elbows slowly rise up on your toes keeping your head and your toes on a slating line. Your back and shoulders should be straight in the plank position. Hold this position for 10 to 30 counts, then slowly lie down. Repeat.

The Plant is great to strengthen core muscles, support your spine and works on toning your abs.

3. Cow and Cat

Get down on your hands and knees and arch your back with your head up. Hold for few seconds and then round up your back with your head down.

This exercise eases lower back pain and neck pain, and is good for the spine.

4. Bicycle Crunch

Lie down flat on the floor on your back with your hands behind your head. Slowly support your head and should a bit up with your hands and bring up your left knee to touch your right elbow while keeping the right leg straight. With a air pedaling movement then bring up your right knee to touch the left elbow. Repeat for 12 to 20 times.

This is a great ab exercise and tones up your whole body.

5. Squats

Stand straight with your legs comfortably apart. Stretch out your arms forward with elbows strait and palms facing down. Bend down slowly till your knees form 90 degree angles. Hold for a couple of seconds and rise up. Repeat 15 to 20 times.

This also improves the core muscles and tones up your arms, legs and abs.