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 How to Stay Fit at Home: Plank Exercise at Home Without the Gym


In today's fast-paced world, staying fit has become a priority for many. However, finding the time to hit the gym can be challenging with busy schedules, and other commitments. The good news is that you don't need a gym to stay fit. With the right approach, you can achieve your fitness goals from the comfort of your home. This article will explore how to keep fit at home with an effective plank workout requiring no equipment. Whether you're a beginner or a seasoned fitness enthusiast, these tips will help you maintain a healthy and active lifestyle.


Step-by-Step Guide to Performing the Plank

1. Start in the Forearm Plank Position

  • Position Your Body: Lie face down on the floor or an exercise mat.

  • Set Up Your Forearms: Place your forearms on the ground with your elbows directly beneath your shoulders. Your forearms should be parallel to each other and shoulder-width apart. Some people prefer to clasp their hands together for more stability, while others keep their palms flat on the floor.

  • Lift Your Body: Press into your forearms and toes to lift your body off the ground. Your body should form a straight line from your head to your heels.

2. Engage Your Core

  • Tighten Your Abs: Draw your belly button towards your spine to engage your core muscles. This will help protect your lower back and maintain the correct posture.

  • Keep Your Back Flat: Avoid arching your back or letting your hips sag. Your body should remain in a straight line, with your hips in line with your shoulders.

 3. Position Your Head and Neck

  • Neutral Head Position: Keep your head in a neutral position by looking at a spot on the floor about 6-12 inches in front of your hands. Your neck should be in line with your spine, not tilted up or down.

4. Maintain Proper Alignment

  • Align Your Body: Ensure that your shoulders are directly over your elbows. Your heels should be together, or slightly apart, with your toes tucked under and supporting your lower body.

  • Engage Your Legs: Tighten your front thigh muscles and glutes to help maintain the plank position and keep your body stable.

5. Hold the Plank Position

  • Breathe Deeply: Focus on steady, controlled breathing. Inhale through your nose and exhale through your mouth while maintaining the plank position.

  • Duration: Start by holding the plank for 20-30 seconds. As you build strength, gradually increase the time you can hold the plank. Aim for 60 seconds or more.

Post Exercise Protein shake made with Aryadhenu Shudh Desi Khand

This Protein shake provides a good amount of protein, essential for muscle recovery and growth after exercise. With the addition of Apple and peanut butter, this shake is rich in vitamins, minerals, and healthy fats, making it a well-rounded post-workout drink.

  • 1 scoop of protein powder 

  • 1 tablespoon of Aryadhenu Shudh Desi Khand

  • 1 cup of milk

  • 1 Apple

  • 1 tablespoon of peanut butter

  • 1/2 teaspoon of cinnamon

  • A few ice cubes

Instructions:

  • Add Ingredients: In a blender, add the protein powder, Aryadhenu Shudh Desi Khand, milk, Apple, peanut butter, and cinnamon.

  • Blend Until Smooth: Blend all the ingredients until the shake becomes smooth and creamy.

  • Adjust Sweetness: Taste the shake and add more Aryadhenu Shudh Desi Khand if you prefer a sweeter flavor.

  • Serve Immediately: Pour the shake into a glass, add a few ice cubes if desired, and enjoy it immediately after your workout for optimal recovery.

Aryadhenu Shudh Desi Khand: Aryadhenu Shudh Desi Khand is a healthier substitute for refined sugars. It is minimally processed and uses the traditional way of making Khand. Juices from sugarcane are extracted after harvesting. The impurities from the juice are then filtered by the A2 Cow milk process, due to natural processes nutrients are present in Shudh Desi Khand.

Properties of Aryadhenu Shudh Desi Khand: 


  • 100% Pure and Unadulterated

  • Sulfur free Product

  • Free from Chemicals

  • Best Quality Sugarcanes are used


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Contact us: +91-9467843826

The plank is a versatile and highly effective exercise that can be done anywhere, without any equipment. It targets multiple muscle groups and offers numerous benefits, including improved core strength, posture, and stability. The Protein shake delivers the protein your body needs to repair and build muscles after exercise. The combination of apple and peanut butter ensures this shake is not only tasty but also loaded with essential nutrients, making it a perfect post-workout drink.

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