Stuck indoors owing to Delhi pollution? 10 indoor exercises to stay fit

Push ups Lie face down, place your hands shoulder-width apart, push your body up, and lower it back down. It helps to build chest, shoulders, arms and core muscles.

Plank Start in a push-up position but with forearms on the ground and keep your body in a straight line. Hold as long as possible. This helps to strengthen your core, shoulders and back.

Lunges Begin with stepping one leg forward, lowering your hips until both knees are bent at a 90-degree angle and return to standing. This helps tone glutes and improves balance.

Jumping jacks Stand with your feet together, jump while spreading your legs and raising your arms, then return to the starting position.

Mountain climbers Start in a plank position, then quickly alternate bringing each knee towards your chest as if running in place. This is a full body workout.

High knees Stand tall and jog in place while bringing your knees as high as possible. It boosts heart rate and works your core, legs and hip flexors.

Yoga or pilates You can follow a routine of yoga poses like the downward dog and child’s pose or take up pilates exercises like the roll-up. These increase flexibility, strengthen muscles and improve balance.

Jump rope This is a cardio exercise where you repeatedly jump over a rope swing under your feet. It improves coordination, endurance, and burns calories quickly.

Bicycle crunches Bicycle crunches target the abs by lying on your back, alternating bringing each elbow to the opposite knee while extending the other leg. They strengthen the core and obliques.

Burpees This is a full-body exercise involving a squat, push-up and jump. These improve strength, endurance and cardiovascular fitness.

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