Willing to build unshakeable strength and functional power? Then, the deadlift is the right exercise for you. The deadlift is a powerhouse movement that targets various muscle groups like erector spinae, glutes, hamstrings and core muscles while promoting overall strength and stability. Whether you are a fitness enthusiast or a first-timer, learning how to do a deadlift with proper form can unlock a new level of strength and prowess.

Steps to do a deadlift

Here is a comprehensive guide on how to do a proper deadlift.

• Warm-up

Start with a dynamic warm-up session to prepare your muscles and joints to bear the intensity of the deadlift.

• Set your stance

Begin the deadlift by positioning yourself with your feet hip-width apart. Point your toes straight ahead or slightly turn them outward.

• Grip the barbell

Stand close to the barbell with your shins nearly touching it. Bend your hips and knees to give the barbell an overhand or mixed grip. 

• Proper form 

Focus on maintaining a neutral spine and keep your core muscles engaged throughout the movement. Avoid rounding your back to prevent injury.

• Lift with your legs

Initiate the lift by pushing through your heels and straightening your hips and knees. Keep the barbell close to your body as you rise.

• Stand tall

As you lift the bar, fully extend your hips and stand upright. Maintain a neutral spine; avoid hyperextending your back.

• Lower with control

Reverse the moment by bending your hips and knees. Lower the barbell back to the ground while maintaining proper form.

• Breathing pattern

Inhale as you prepare to lift, exhale as you exert force to lift the barbell. Now, inhale again as you lower the barbell back down.

• Mindful repetition

 Perform deadlifts with a focus on quality over quantity. Start with a manageable weight; slowly increase it as you become more comfortable.

• Rest & recovery

Allow sufficient time for recovery between deadlift sessions to prevent over-exertion and reduce the risk of injury.

• Hydration & nutrition

A proper diet is the key to muscle building. Keep yourself hydrated and fuel your body with proper nutrition to support muscle function and recovery.

Conclusion

The deadlift isn’t just any exercise — it’s a testament to your strength and determination. You can reshape your fitness journey by mastering how to do a proper deadlift. Follow the correct technique, focus on your form, and watch as your strength and confidence reach new heights. Always listen to your body and avoid pushing beyond your capabilities. If you experience pain or discomfort, stop and correct your form. Remember, with each deadlift, you are not just lifting weight; you are lifting the bar on your potential, one rep at a time. Make sure you have health insurance against any accidents or mishaps that might happen. 

Tricep dips can help you sculpt and strengthen your arms effectively. Whether you are aiming for toned triceps or simply want to enhance your upper body strength, learning how to do tricep dips can enhance your fitness repertoire. This article explains how to do a tricep dip correctly, ensuring you get the most out of this targeted arms workout.

Steps to do tricep dips

Tricep dips may appear challenging, but with the right technique, they can become a rewarding part of your workout routine. Here is a breakdown of how to do tricep dips correctly.

• Find a sturdy surface

Sit on the edge of a study chair, bench or step with your hands gripping the front edge. Your fingers should point forward, and your palms should be pressed against the surface.

• Position your body

Slide your hips off the edge of the chair, keeping your knees bent at a 90-degree angle and your feet flat on the floor. Ensure your hands are directly under your shoulders and your fingers securely grip the edge.

• Bend your elbows
  

Lower your body by bending your elbows, allowing them to point backwards. Keep your back close to the chair and your shoulders down, away from your ears.

• Dip down

Lower your body until your elbows are at a 90-degree angle or slightly less. Make sure your upper arms stay parallel to the floor.

• Push up
  

Straighten your arms and push through your palms to lift your body back to the starting position. Keep your core muscles active and your chest lifted during the movement.

• Repeat and maintain control
  

Perform the exercise with controlled movement, focusing on engaging your triceps. Aim for a steady pace and avoid using momentum to lift yourself.

• Breathing
  

Inhale as you lower your body; exhale as you push yourself back up.

Imagine giving your core muscles a lively twist. That’s precisely what the Russian twist is all about! Whether you are a fitness freak or just getting started, learning how to do a Russian twist can boost your core strength in a fun way. A Russian twist primarily targets your oblique muscles and Rectus Abdominis (commonly known as six-pack muscles), aiding in core stability and spine flexibility. Let’s learn the simple steps of this exercise that promises to energise your core routine.

Steps to do a Russian twist

Mastering the art of a Russian twist can be a game-changer for those toned abs you have been dreaming of. Let’s see how to do Russian twists with these easy-to-follow steps.

• Get your position right

Sit on the floor with both knees bent and your feet firmly placed flat. Lean back slightly, making a V shape with your upper body and thighs.

• Hold your object

Grab a weight or a ball with both hands in front of you. This will be your partner in this core adventure.

• Twist to the right

Twist your torso to the right side, taking the object with you. Feel your core muscles engage as you twist.

• Swing to the left

Swing your torso and the object to the left side. Your body must move steadily like a human pendulum, twisting and toning.

• Keep the rhythm

Repeat the twist, going back and forth. Lift your feet off the ground for an added challenge.

• Breathe properly

Breathe in as you centre yourself to twist; breathe out as you twist and use your core power. 

• Stay tall

Keep your spine straight, and avoid slouching. This helps target your core muscles effectively.

• Build gradually

If it feels tricky, start slow and increase the number of twists as you get stronger.

• Repetitions

For beginners, aim for 10-15 reps on each side (right to left) per set. As you become more comfortable and strong, gradually increase the number of reps. Allow yourself a short rest of 30-60 seconds between each set. 

Diet

A well-balanced diet is vital in supporting your fitness objectives. Keep your body hydrated and maintain a proper, high-protein diet to support muscle functioning and recovery.

If you feel uncomfortable at any stage, consult an expert trainer and your doctor. Understand your fitness level and tweak your exercise regimen accordingly.

Conclusion

That’s it! This simple yet effective move can perk up your core and shoulder workout. 

So, if you have learnt how to do a Russian twist properly, grab an object, twist away, and let this exercise take your core routine to a whole new level of vitality and strength. Ensure you have health insurance against any accidents or mishaps that might happen during workout.

Jumping jacks are a classic and effective exercise that can get your heart pumping and your whole body moving. Whether you are a fitness buff or just looking for a fun way to stay active, learning how to do jumping jacks can help you boost your workout routine. In this article, we will break down the steps on how to do a jumping jack correctly, to ensure you get the most out of this dynamic exercise.

Steps to do jumping jacks

Jumping jacks might sound simple, but a proper technique is necessary to perform them correctly. Doing them right ensures optimal results. Follow these steps to master the art of jumping jacks.

• Start with proper posture

Stand tall with your legs together and your arms relaxed at your sides. Keep your shoulders relaxed and your core muscles engaged.

• Bend your knees

Begin by slightly bending your knees, preparing your body for the jump.

• Jump up

Push through your feet and jump into the air. While jumping, spread your legs out to about shoulder-width apart. Make sure your toes point a little outward.

• Arm movement

As you jump, stretch your arms to the sides and over your head. Your arms should form a V shape. Keep your palms facing the front or slightly rotated outward.

• Return to starting position

Jump back to the starting position. Land softly on the balls of your feet as you bring your legs back together. Simultaneously, lower your arms back to your sides.

Updated on 11 Dec 2025

If you spend long hours sitting or feel your lower body isn’t as strong as it could be, the hip thrust is an exercise worth knowing. It’s simple, powerful and helps build glutes and hips that support better posture, balance and everyday movement. The best part is you don’t need much equipment, just a bench or platform and a little space.

In this guide, we’ll walk you through how to do the hip thrust step by step so you can get stronger, move with more ease and stay injury-free; while also understanding how a medical insurance can support you if unexpected injuries occur.

Benefits of hip thrust

Hip thrusts help make your glutes strong, which improves posture, balance and core stability. Strong glutes also help reduce pressure on the lower back, lowering the risk of pain or strain. They can relieve lower back pain, improve your performance in sports and make daily movements like climbing stairs or lifting objects easier. This exercise also shapes and tones your hips, making it a simple and effective workout for a better overall physique.

Steps to do a hip thrust

Here are a few steps to follow on how to do a hip thrust:

• Prepare your equipment

To get started with the hip thrust exercise, find a robust bench or platform and get either a barbell or a resistance band. Sit on the ground with your upper back against the bench with your legs bent at 90 degrees. Stand with your feet flat. Lay the barbell or resistance band across your hips.

• Positioning

Glide the barbell or resistance band onto your hips, allowing it to find a comfortable position. Make sure your feet remain spaced hip-width apart and face forward. This starting position will ensure proper alignment throughout the exercise.

• Engage your core muscles

Activate your core muscles before initiating the motion. This action will aid in steadying your spine and guarding against excessive strain on your lower back while performing the exercise.

• Initiate the thrust

Lift your hips up and out of the floor by pressing through your heels. Maintain a straight alignment from your shoulders to your knees when reaching the movement’s peak. Engage your glutes firmly at the top to optimise the engagement of your back muscles.

• Lower with control

Lower your hips back with control, ensuring your back doesn’t arch excessively. Your glutes should touch the ground lightly before beginning the next repetition.

• Breathing pattern

Inhale as you lower your hips; exhale as you thrust upwards. Consistent breathing will help you maintain stability and control throughout the movement.

• Reps and sets

Begin with a weight that challenges you but allows you to perform the exercise regimen with proper form. Aim for 3-4 sets of 8-12 repetitions. As you become more comfortable and strong, you may gradually increase the weight and adjust the sets and reps accordingly.

• Rest and recovery

Like any other exercise, rest and recovery are crucial for optimal results while doing hip thrusts. Give your glutes and supporting muscles ample time to recover before your next session.

Conclusion

Hip thrusts are a good exercise to build stronger glutes and improve your lower body strength. Start with bodyweight to learn the form, and then slowly add weights as you get more comfortable.

But while consistency matters, protecting yourself is just as important. An individual health insurance plan, chosen under the right insurance policy, ensures coverage tailored to your needs. This way, you can stay focused on building strength while also remaining financially secure if an unexpected injury occurs. To explore the most suitable options, simply fill out the form on this page and an expert will guide you.

FAQ

• What muscles do hip thrusts work?

Hip thrusts mainly strengthen your glutes, which are the muscles in your butt. They also help your core and legs get stronger.

• Are hip thrusts good for beginners?

Yes, beginners can do hip thrusts by starting with body weight. Once you feel comfortable, you can add weights for more challenge.

• How often should I do hip thrusts?

You can do hip thrusts 2-3 times a week. Make sure to give your muscles rest between workout days.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Getting your body moving is one of the best ways to build strength, improve cardiovascular fitness, and work your muscles simultaneously. Mountain climbers can help you get your full body moving effectively.

This exercise gets its name from the movement’s similarity to mountain climbing. Your arms, legs, abs, and cardiovascular system get a workout when you do exercises like mountain climbing. You may benefit from improved balance, coordination, and strength in your core muscles. In short, you get a full-body workout quickly with mountain climbers.

In this article, we'll explain how to do mountain climbers clearly and concisely.

Steps for mountain climbers

• Starting position

Start in a high plank posture, placing your hands just beneath your shoulders on the ground. Using your core muscles for stability, your body should be positioned in a straight line from head to heels.

• Engage your core muscles

Concentrate on strengthening your core muscles before you begin to move. Doing so will allow you to maintain good form the entire time and avoid lower back pain.

• Start the movement

Bring your right knee to your chest while raising your right foot off the ground. Do not let your foot flex. Engage your core muscles while making sure your hips are levelled.

• Alternate between both legs

Put your left knee up against your chest as you lower your right foot back to the start position. Continue rhythmically and steadily switching your legs.

• Speed and pace

Start out slowly to give yourself time to perfect your form and movement. You may increase the pace as you get more comfortable to raise your heart rate and make the activity more challenging.

• Breathing

Keep your breathing steady throughout the activity. Exhale as you extend your leg back, and inhale as you pull your knee in.

In strength training, just a handful of activities can match the leg press’s potential to improve lower body strength and promote muscle growth. Whether you’re a beginner planning your initial gym journey or an experienced lifter endeavouring to enhance your daily practice, the leg press stands out as a flexible and strong exercise choice. This article offers thorough and sequential steps on how to do a leg press correctly, allowing you to harness its advantages while reducing the potential for injuries.

Steps to do a leg press

Here are a few steps on how to properly do the leg press.

• Machine setup: Adjust the leg press machine to your body’s specifications. Put your feet on the footplate, shoulder-width apart, and sit on the machine so that your back is flush against the padded backrest. Your knees should remain aligned with your toes.
• Foot placement: Proper foot placement is vital for a successful leg press. Position your feet so that they remain centred on the footplate. To target different muscles, you can adjust your foot placement. Placing your feet higher on the footplate emphasises your quads while setting them lower targets your glutes and hamstrings.
• Body alignment: Keep your back placed firmly against the chair’s backrest as you work out. This prevents misalignment of the spine and subsequent back pain. Hold the machine’s handles on either side of your seat for support.
• Descending phase: Start the movement by bending your knees and lowering the weight. Keep your movements controlled, and avoid locking your knees. Your hips should keep touching the seat, and your lower back should remain level against the backrest.
• Depth: Lower the weight until your knees bend at a 90-degree angle or slightly less. Going too deep can strain your knees, and not going deep enough might limit the exercise’s effectiveness.
• Ascending phase: Push through your heels and extend your legs, returning the weight to the starting position. Exhale as you exert force and raise your knees. Keep the movements steady and avoid jerking the weight.
• Breathing: Inhale as you lower the weight; exhale as you press it upward. Proper breathing enhances your stability and gives your muscles oxygen during exertion.
• Repetition and sets: Start with a moderate weight that allows you to complete 10-12 repetitions with proper form. Perform 3-4 sets, resting for about 1-2 minutes between sets. You can increase the weight while adjusting the repetitions accordingly.
• Safety precautions: If you’re new to the leg press, consider having a spotter or gym staff guide you through your first few attempts. Always use a weight that is challenging but manageable, and avoid overloading the machine.

Conclusion

Integrating the leg press into your workout regimen can substantially enhance the strength of your lower body, foster muscle growth, and elevate your overall athletic performance. To perform the exercise securely and efficiently, adhere to the steps laid out in this manual on how to do a leg press. Maintain a consistent approach to witness optimal results, and make it a point to incorporate this exercise into your routine regularly. Additionally, you should ensure that you have health insurance against any accidents or mishaps that might happen during the workout. ]

When building strong and balanced core muscles, leg raises are excellent yet often overlooked. While most people focus on conventional exercises like crunches and sit-ups, they may be unaware of the benefits of this humble exercise. Leg raises present a distinctive approach for activating and targeting your lower abdominal muscles and hip flexors.

Whether you're an avid fitness devotee aiming to diversify your regimen or a newcomer embarking on a journey toward improved well-being, you stand to benefit from doing leg raises. Leg raises can result in a stronger core and enhanced overall strength for people of any fitness level. This article provides instructions on how to do leg raises effectively and safely.

Steps to do leg raises

• Finding the right surface

Before you begin, ensure you have a comfortable and supportive surface to lie down on. A yoga or exercise mat can provide the necessary cushioning for your back and prevent discomfort while performing leg raises.

• Starting position

Lie on your back on the exercise mat; your arms must rest by your sides, and your palms should face downwards. Ensure your legs are fully extended and your feet are together. This is your starting position.

• Engage your core muscles

Start by gently moving your belly button towards your spine to activate your core muscles before you elevate your legs. This will create stability in your lower back and protect it during the exercise.

• Performing the leg raise

1. Slowly lift your legs off the ground while keeping them straight. While performing this action, emphasise using your lower abdominal muscles to initiate the motion. Ensure that your feet get flexed; your toes must get directed towards the ceiling.
2. Keep raising your legs until they form a 90-degree angle with your upper body or until you experience a pleasant stretch in your abdominal region. Maintain control all through the movement; try to avoid using momentum.

• Lowering your legs

1. With the same controlled movement, slowly lower your legs back to the starting position, just above the ground. Keep your core muscles engaged as you do this to prevent straining your lower back.
2. Avoid letting your feet touch the ground entirely between repetitions to keep tension on your core muscles throughout the set.

• Breathing

Keep breathing throughout the entire routine. Inhale while bending your knees, and exhale while straightening them. Focusing on your breath helps you maintain proper form and control.

• Repetitions and sets

Starting with 3 sets of 10-12 repetitions is reasonable. As you get used to the workout, you can increase the repetitions or sets to challenge your muscles.

In the world of fitness and strength training, squats reign supreme without question. Whether you're a dedicated gym-goer or embarking on your fitness voyage, squats are workout essentials that deserve a spot in your regimen. This compound movement engages multiple muscle groups and offers many benefits beyond building leg muscles. However, performing squats with proper form and technique is crucial to avoid injury and maximise results.

Steps to do squats  

Squats represent a remarkably efficient compound workout, concentrating on various muscle sets within the lower body, such as the quadriceps, hamstrings and glutes, and even engaging the core. The correct technique for performing squats is paramount in averting injuries and optimising the advantages of this exercise. Here's a step-by-step guide on how to do squats properly.

• Warm-up: Start with a five to ten-minute warm-up to enhance blood flow to your muscles and prepare the body for exercise. Perform some light cardiovascular activities like jumping jacks, spot jogging, or even dynamic stretches.
• Positioning: Keep your feet about shoulder-width apart and tip your toes slightly outward. Keep your chest up and shoulders back to maintain a straight and neutral spine.
• Engage core muscles: Do this before you start the squats. This will help stabilise your spine and maintain proper posture throughout the movement.
• Initiate the descent: Start by pushing your hips back like sitting in an imaginary chair. As you do this, bend your knees and lower your body toward the ground. Stand with your weight evenly distributed among your feet and a neutral spine.
• Depth: Lower your body until your thighs are parallel to the ground. It's essential to achieve proper depth without compromising form. If your flexibility allows, you can go deeper, but don’t let your knees collapse inward.
• Knee position: Your knees should align with your toes throughout the movement. Don’t let them collapse inward, which can strain the knee joint.
• Maintain upright torso: Keep your chest up and back straight as you descend. This will prevent your upper body from collapsing forward and maintain balance.
• Rise up: From the bottom position, push through your heels to begin rising back up. As you do this, focus on using your glutes, hamstrings and quadriceps to lift the weight.
• Exhale and extend: As you stand up, exhale and fully extend your hips and knees. Maintain stability by keeping your core muscles engaged.
• Repeat: Perform the desired number of repetitions. Beginners might start with 8-10 repetitions, while more experienced individuals can aim for 12-15 repetitions per set.
• Cool down: After completing your squats, stretch your lower body muscles for a few minutes. Static stretches can help alleviate muscle tension and improve flexibility.

If you want to add a powerful lower-body exercise to your fitness regimen, lunges are an excellent choice. They target the quads, hamstrings, glutes, and even your core muscles, making them a versatile and effective workout move. Whether you are a fitness enthusiast or a beginner, learning how to do lunges properly will help you get closer towards achieving your fitness goals. This versatile exercise requires no special equipment and can be done practically anywhere. Let’s dive into an easy-to-follow guide on how to do lunges to maximise their benefits.

Steps to do lunges

• Get into position: Stand with your feet hip-width apart, keeping your posture upright and shoulders relaxed. Maintain stability by engaging your core muscles throughout the exercise. 
• Step forward: Take a step forward with one leg, creating a comfortable stride length. Both knees should be bent at an approximately 90-degree angle, with your front knee aligned above your ankle.
• Shift your weight: As you lower into the lunge, shift your weight onto the lead leg. The back heel should lift slightly off the ground.
• Focus on form: Ensure your front knee is directly above your ankle, not extending past it, to avoid unnecessary strain on your knee joint.
• Upper body alignment: Keep your body straight and avoid leaning too far forward or backward during the lunge. Your torso should remain upright during the movement.
• Lunge depth: Lower your body until your back knee almost touches the ground. You can adjust the depth based on your flexibility and comfort level.
• Push back: You need to push off on both legs. Now, lift your back leg and bring it forward. Your rear foot must land in a lunge stance.
• Repeat: Alternate between your left and right legs to complete a set of lunges. Try to do 2-3 sets comprising 10-15 repetitions for each side.
• Maintain control: Focus on controlled movements throughout the exercise. Avoid rushing and bouncing during lunges to prevent injuries.
• Breathing: Inhale as you lower the lunge and exhale as you push back to the starting position. Steady breathing helps maintain focus and provides your muscles with adequate oxygen.

Crunches are an effective exercise to build strong core muscles and get those abs in shape. Whether you are a novice trying to incorporate new exercises into your workout routine or want a more toned physique, learning how to do crunches properly can make a significant difference. The best part is that you can do them comfortably at home without fancy equipment. So, let’s dive into this guide on how to do crunches at home and achieve a fitter and more toned midsection!

Steps to do crunches

• Proper positioning: Lie on your back, legs bent, feet flat on the floor, hip-width apart. Position your hands gently behind your head, supporting your neck without pulling it.
• Engage your core muscles: Before you start doing crunches, engage your core muscles by drawing your belly button towards your spine. This creates a solid foundation and protects your lower back during the exercise.
• Crunch upwards: Gradually lift your head, neck, and shoulders off the ground using your core muscles. The key is to focus on using your abdominal muscles to lift, avoiding any strain on your neck. 
• Breathe properly: Exhale as you crunch upward.
• Hold and squeeze: Pause momentarily at the top of the movement, squeezing your abs. This contraction adds an extra challenge to your core muscles and enhances the effectiveness of this exercise.
• Lower with control: Slowly and smoothly lower your upper body back down to the starting position. Avoid letting your head slam back on the ground. Keep your core muscles engaged throughout the session.
• Breathe steadily: Maintain a steady breathing pattern throughout the exercise. Inhale as you lower your upper body; exhale as you lift your body upwards. This helps you stay focused and in rhythm.
• Start slowly: If you are a beginner, start with a 10 to 20 repetitions and gradually increase the number as you get more comfortable.
• Variety is fun: Try different variations to keep your workouts exciting. Bicycle crunches, reverse crunches and side crunches are great options to target different areas of your core muscles.
• Be consistent: Consistency is the key to seeing noticeable results. Aim to include crunches in your home workout routine 2 to 3 times per week. Combine them with other exercises to work on various muscle groups for overall fitness.

Strength training has gained traction as a foundational component of any well-rounded fitness regimen. Renowned health organisations and industry experts emphasise its importance not just for athletes or bodybuilders but for everyone, regardless of age or fitness level. Incorporating strength training into your daily exercise routine can be a proactive approach towards maintaining optimum health, which in turn may be helpful if you’re applying for health insurance.

Here’s a concise guide on how to do strength training at home.

Steps to do strength training at home

Designate an appropriate space

Selecting the proper environment is paramount. Begin by identifying a suitable area in your home that provides enough space for movement. This not only ensures safety but also maximises the effectiveness of each exercise. A well-ventilated room with adequate lighting can also enhance your training experience.

Gather essential equipment

While strength training exercises mainly capitalise on using one’s own body weight, integrating specific tools can enhance your workout sessions.

• An exercise mat provides crucial cushioning and grip, ensuring stability during workouts.
• Resistance bands or tubing offer dynamic tension exercises, adapting to different strength levels.
• Dumbbells, known for their adjustable resistance, can be very useful. As a budget-friendly alternative, filled water bottles can serve as initial weights.

Commence with a warm-up

Every effective workout begins with proper preparation. Before diving into the main exercises, dedicate 5 to 10 minutes to warm up. Activities like a brisk walk or spot jogging can elevate your heart rate, readying your muscles and joints for subsequent activities.

Start with bodyweight exercises

Basic yet powerful, these exercises rely solely on your body’s weight.

• Lunges: This robust exercise is ideal for the legs and glutes. Pay keen attention to form by stepping forward and bending both knees at a right angle.
• Squats: Incorporate this into your exercise regimen to work your core muscles, shoulders, back, legs and triceps. You can use light dumbbells to add weight.
• Planks: This exemplary exercise targets the core muscles. Focus on maintaining a straight body alignment from head to heels.
• Push-ups: This is a comprehensive upper-body exercise. For push-ups, if you're just beginning, it’s all right to drop those knees down. You‘re still giving your chest muscles a workout.

You know, just like choosing the right health insurance plan can be a game-changer, picking a solid workout move can be, too. We're talking about the burpee. Yes, a simple "how to do a burpee" search might've brought you here. This one exercise packs a punch. It's like the Swiss army knife of workouts. The best part is, you don’t need weights or fancy gym equipment. For those wondering how to do burpees - it's a quick move that starts with standing, going to the ground, and then popping back up. Stick around, and we'll break it down for you.

Steps to do burpees at home

If you're searching for a top-notch dynamic full-body workout, burpees are what you need to master. We have broken down the steps to help you do it right.

·       Starting stance

Kick things off by standing upright. Your feet should be about as wide apart as your shoulders. Keep your arms resting by your sides.

·       The squat

Now, push those hips backwards, bend those knees, and drop into a squat (like you're about to sit on an imaginary chair). Make sure that your back does not sag.

·       Hands down 

Place your hands on the ground so that you can see them right in front of your feet. Next, shift your weight onto those hands. Hop and land softly in a plank position. Aim for a straight line from head to toe.

·       Back up

Bring your knees ahead behind your elbows, stretch those arms up and give a little jump. Make sure you land at the starting point of the burpee. When your feet touch down, gear up for the next round.

Chlamydia, an often-encountered bacterial sexually transmitted infection (STI), generally doesn't manifest noticeable symptoms in the early stages.

Approximately 40-96 per cent of people with chlamydia may not show any signs. Nonetheless, it can still pose health risks in the future.

You may encounter severe complications if chlamydia is untreated. Therefore, it’s vital to have regular visits and discuss any troubles with your doctor or a healthcare expert.

One can contract chlamydia through various sexual activities, including vaginal, anal, or oral contact with an infected partner. Ejaculation is not a factor in transmission. Pregnant individuals with chlamydia can also pass it to their newborns during childbirth.

What Causes Chlamydia?

When it comes to chlamydia, women bear the brunt more than men. The infection rate for women is roughly double that of men in the United States.

• Chlamydia, caused by the bacterium called Chlamydia trachomatis, can lead to various health issues like pelvic inflammatory disease, pneumonia, cervical inflammation, and swollen lymph nodes in the groin.

• You cannot pass on Chlamydia through kissing, sharing drinking glasses, or hugging.

• You can contract the disease if you have vaginal, oral, or anal sex without using a condom or another barrier method with a partner who has chlamydia. Also, if you're pregnant, there's a risk of passing it to your baby during childbirth.

• It's essential to remember you can still get chlamydia even if you had it before and received treatment. So, if you or your partner notice chlamydia symptoms, don't hesitate to see a doctor promptly.

Face yoga is something you’ve probably heard of if you follow beauty trends or browse beauty content on social media. A wide variety of people, ranging from celebrities to teenagers, swear by the practice of face yoga. It is a set of exercises, stretches and massages for your facial muscles. It intends to promote healthy skin while smoothing fine lines and wrinkles. However, many people still wonder — does face yoga work? Here, we will talk about face yoga’s potential benefits, and how to practice it.

Is face yoga effective?

Face yoga (also called facial yoga) incorporates facial exercises, stretches, and massage methods such as acupressure. It’s believed to counteract stress and ageing indicators like frown lines and sagging skin. While face yoga’s advantages need to be studied better, supporters of the trend believe that it can:

1. Improve blood circulation
2. Make your skin shine
3. Tone and strengthen facial muscles
4. Reduce wrinkles and fine lines
5. Improve dark circles by reducing puffiness
6. Boost confidence and improve mental health
7. Provide musculoskeletal pain relief

Many face yoga practitioners promote the non-invasive technique as a natural facelift. But you might wonder, “How do the alleged advantages match up to the science?” Surprisingly, there aren’t too many scientific studies on face yoga.

Some specialists believe that face workouts help reduce apparent indications of ageing. They may work by retraining weak facial muscles and increasing blood flow to your face, resulting in smoother, brighter skin. Other experts argue that research on these benefits is lacking.

Remember, consistency is essential in any training plan. Aim to do a few minutes of face yoga every day. Be patient, as results may take some time to appear.

Updated on - 03 Feb 2026

Did you know that individuals who perform over 40 push-ups have a 96% lower risk of heart disease over the next decade? That’s what a Harvard study found. But push-ups are more than a heart booster; they work your chest, arms, core and legs, which makes it a full-body exercise that doesn't need a gym or any equipment.

This raises an important question: how many push-ups should you do every day to see real results? Doing the right number regularly can improve your strength, endurance and overall health, whether you are just starting or want to get stronger. Let’s look at how to make push-ups work best for you.

What do push-ups do to the body?

Push-ups are one of the easiest ways to strengthen your body, and you don’t need any gym equipment to do them. They work many muscles simultaneously, including your chest, shoulders, arms, belly and even your legs.

When you do push-ups, your body has to stay straight and steady, which means your core muscles (the ones around your stomach and lower back) get stronger, too. This helps you stand taller and move better in daily life.

Push-ups also stimulate your heart, which is good for heart health and blood flow. Doing them regularly can help burn calories and keep your weight in check.

How many push-ups should you do per day?

The number of push-ups you should aim for daily depends on your fitness objectives. For beginners, it is crucial to start slowly and gradually increase the intensity. Begin with a manageable number of push-ups and incrementally add more over time. A reasonable starting point could be 5 to 6 push-ups performed in 2 sets daily, with a one-minute rest between the sets. These need to be performed in proper form to avoid strain or injury.

Individuals who have reached intermediate and advanced levels might set more ambitious goals. The range can vary between 50 and 100 push-ups daily, split into multiple sets. You may distribute the sets across the day to avoid fatigue and enhance recovery.

Keep in mind that prioritising quality over quantity is crucial. Concentrate on executing every push-up properly, as an improper technique may result in muscle imbalances and potential harm.

Whether you're a beginner or an experienced person, gradual progression is key. Pushing yourself too hard early can cause muscle strain or burnout. Instead, gradually increase the number of daily push-ups, allowing your muscles and joints to adapt and strengthen over time.

What are the benefits of push-ups?

Here are some great benefits you can get from doing push-ups regularly:

1. Build strength: Push-ups help strengthen your chest, arms, shoulders, back and core. Over time, this improves muscle power and stability across your upper body.
2. Burn calories: Doing push-ups daily keeps your heart rate up and helps burn calories, which can assist in weight control over time.
3. Better posture: By engaging your chest and core muscles, push-ups help you maintain better posture and reduce the tendency to slouch.
4. Promote heart health: Push-ups improve blood circulation and strengthen the heart. People who can do more push-ups often have better heart health and lower chances of heart problems.
5. Improve balance and flexibility: Because you keep your body straight during push-ups, your muscles learn to stay stable, which improves balance and flexibility.
6. Protect from injuries: Stronger shoulders, arms and core muscles provide better support for your joints and spine, helping prevent common injuries.
7. Strengthen bones: Push-ups are a bodyweight exercise, so they help maintain bone strength as you age.

Common mistakes while doing push-ups

To get better at push-ups, it’s important to avoid some common mistakes. Here are a few to watch out for:

Not going low enough

Sometimes people don’t lower their chest close enough to the floor or don’t fully straighten their arms on the way up. Try to bend your elbows at least 90 degrees and go down. If this is hard, do push-ups on your knees or with your hands on a raised surface.

Hands placed too far forward

Your hands should be right under your shoulders in a straight line with your elbows and wrists. Putting your hands too far in front can hurt your shoulders and wrists and make your core work less.

Hips dropping or lifting too high

Keep your body in a straight line from head to heels. Don’t let your hips sag down or stick up in the air. A straight body helps protect your lower back and allows your core muscles to work properly.

Elbows flaring out too much

Avoid letting your elbows stick out wide to the sides. Instead, keep your elbows angled back near your waist. This helps protect your shoulders and works your chest muscles better.

Looking up or forward

Looking ahead or craning your neck puts strain on it and misaligns your spine. To protect your neck, keep your head in a neutral position, looking down at the floor.

Shrugging shoulders

Raising your shoulders towards your ears takes tension off your chest and arms, but can also cause neck pain. So, keep your shoulder blades pulled back and down throughout the push-up.

Rushing through reps

Doing push-ups too quickly can affect your form and reduce how much your muscles work. Move slowly and with control while going down and coming back up. This helps you engage your muscles properly and get the most benefit from each push-up.

Holding your breath

Breathing is important. Inhale while lowering your body and exhale as you push up to maintain oxygen flow and help your muscles work better.

Combining push-ups with other exercises for better results

Combining push-ups with other exercises can make your workout more balanced and effective. While push-ups mainly strengthen your upper body, adding moves like jogging or jumping jacks adds a cardio element that boosts heart health and helps burn more calories.

Adding lower-body exercises such as squats and lunges ensures you build strength evenly, not just in your arms and chest. Core exercises like planks and crunches also support better push-up form and protect your back from strain.

To maintain balance, it helps to pair push movements, such as push-ups, with pull exercises like rows. Finally, stretching after your workout improves flexibility and aids recovery. Mixing these exercises keeps your routine interesting and helps your entire body grow stronger and healthier.

Conclusion

Push-ups are more than a simple workout; they are a powerful step toward building overall strength and keeping your body healthy. They work many muscles simultaneously, from your chest and arms to your core and legs, helping you maintain overall health. Along with regular exercise, having a reliable health insurance policy is equally important. It offers financial protection during medical emergencies and gives you peace of mind to focus on your fitness goals.

Depending on your medical needs, you can opt for different plans like individual health insurance, critical health insurance or a family floater plan. If you are looking for suitable health coverage, fill out the form on this page to explore health insurance plans that best match your needs.

FAQs

1. How often should I do push-ups?

You can do them several times a week or even daily if you feel good. Just listen to your body and rest if you feel sore or tired.

2. What muscles do push-ups work?

Push-ups work your chest, arms, shoulders, belly (core) and even your legs. They’re a great full-body exercise.

3. Is doing many push-ups or fewer with perfect form better?

Quality beats quantity. Fewer, well-controlled push-ups engage the right muscles, prevent injuries and help you build strength more effectively over time.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Typically, a health plan will offer coverage against several diseases, medical expenses incurred during sudden hospitalisation, reimbursement of hospital bills and other related medical costs.

It is also essential to buy health care policy in India from a reliable and well-known insurance provider. The goodwill of the company will impact the acceptability of your insurance policy across different health care centres. You must also compare health insurance policy offered by private and public sector domains so that you do not miss out on a policy which is within your budget with adequate coverage.

Several health insurance providers allow the insured to customise their insurance plan with add-on covers which will enhance the overall coverage. Not only that, some insurance providers offer the option of structuring the premium as per your convenience. Apart from these factors like entry age, co-payments and deductibles (if any) must be borne in mind when going through different insurance policies on health.

ICICI Lombard offers several health insurance covers which are designed to match the needs of different customers. With the gamut of options made available by such a reliable insurance provider, it becomes extremely easy to compare health insurance policy of your choice with several others and select one which perfectly suits both, your budget and needs. To do this, you can meet with the insurance agent, get quotes and select the policy or simply log in to the company’s website and read through several health insurance plans available. The online mode of research is extremely hassle-free as you have the ease of searching for your health insurance policy at your convenience.

The pursuit of a toned and flat stomach frequently leads people to explore diverse exercises that promise to target stubborn stomach fat.

Planking, a famous isometric exercise, is popular for its promise to sculpt a leaner middle. In this article, we delve into the query: Can planking reduce belly fat?

Understanding the plank

One of the most effective and healthy workouts is the plank. A plank strengthens your body’s core by allowing you to use several muscles at once. Planks enhance posture, increase flexibility and tighten your stomach.

Steps to do a plank

• Place your forearms on the ground in a push-up position.
• Make sure that your elbows are steady, right below your shoulders.
• Hold an upright posture using the middle section of your body.
• As you hold the posture, pay attention to your breathing.
• Make an effort to hold this position for 30 to 60 seconds.
• Now kneel down to complete the plank.

Mistakes to avoid while doing planks

Let’s look at the errors you must avoid when carrying out this exercise regimen.

1. Avoid bending or arching your back

• Your shoulder, back and butt must all be in a straight line.
• As you lay down, your lower torso must remain straight, and your toes ought to remain tucked within.
• You should not lean ahead or elevate your head.

2. Avoid pulling your stomach down

• Lowering your stomach while preserving the plank posture may not work because planks aim to tone the belly.
• As an end result, make sure your shoulders and butt are in alignment and that your belly is up.

3. Don’t attempt to hold for a longer duration

If you maintain the plank posture for more than 30 or 60 seconds, you risk losing concentration on your abdominal muscles. You will succeed if you keep the plank position for no more than 30 seconds while maintaining proper form.

Updated on 12 Dec 2025

Short height is something many people are concerned about, especially during teenage years and early adulthood. So, people keep searching for exercises that might help them grow taller. Among the various forms of workouts, pull-ups are often seen as one of the best ones for gaining height.

Let’s check if pull-ups really increase height.

Can pull-ups increase height?

Regularly incorporating pull-ups into your exercise routine holds the potential to enhance the secretion of growth hormones, which could plausibly influence your stature.

Nonetheless, it is imperative to approach this exercise prudently and refrain from putting excessive strain on your physique or unwarranted muscle reinforcement. Employing caution will avert injuries and hindrances in accomplishing your height-related aims.

Performing pull-ups correctly and consistently is important if you want to experience this exercise’s benefits.

The perfect way to do pull-ups

It’s crucial to start with the correct posture to get the most out of your pull-ups. Stand tall beneath the bar, keeping your arms directly above it and your palms facing away from you. Then, jump up to grasp the bar firmly.

The height of the bar should be such that your legs are entirely airborne. Additionally, if you wish to cross one leg over the other, you can do so for the purpose of stabilising your lower body.

Subsequently, gradually lower your elbows while ascending and ensure they point directly down towards the floor.

Furthermore, it is important to avoid any swinging motion and maintain upright alignment both upward and downward during bar gripping. When reaching the top, you can pause briefly before descending smoothly without jerking.

The right number of pull-ups

If you are a beginner, do not try to complete many pull-ups at once. Start with 2-3 rounds and slowly increase the number as your strength grows. Over time, you can aim for 8-12 pull-ups in one set, and do 2-3 sets in your workout. Even a few pull-ups with good form are better than many done incorrectly.

How do pull-ups improve posture & perception of height?

Pull-ups strengthen the muscles of your back, shoulders and core. These muscles are very important for keeping your spine straight. Many people spend long hours sitting at desks, studying or working on computers. This often leads to slouching and poor posture.

When your posture improves, you appear taller and more confident. People notice the difference in the way you stand and carry yourself. In short, pull-ups may not make you taller in reality, but they can definitely make you look taller.

Long-term effects of pull-ups on physical health

Pull-ups are not just for enhancing looks. They have many long-term health benefits, such as:

• Stronger back and arm muscles
• Better grip strength
• Improved core stability
• More stamina and endurance
• Reduced risk of back pain caused by weak muscles

When done regularly, pull-ups help you stay fit, active and energetic, no matter your age. While you focus on your health through exercise, it is equally important to think about your family’s well-being. Many people take steps like getting health insurance for parents, so that their loved ones are protected in case of sudden medical needs.

Conclusion

Pull-ups cannot increase your natural height, but they can improve your posture, make your body stronger and give the impression of extra height. They are an excellent exercise for overall fitness and can boost your confidence. Just like exercise keeps your body fit, medical insurance protects you when a sudden illness or injury happens. You don’t have to worry about unexpected hospital costs if you are covered. Fill out the form on this page to get simple, personal advice on health insurance that fits your needs.

FAQ

•  Can pull-ups make me taller?

No, pull-ups cannot increase your actual height, but they can help you look taller by improving posture.

•  How many pull-ups should I do every day?

Beginners can start with 2-3 pull-ups and slowly increase as they get stronger.

•  Do pull-ups stop height growth in teenagers?

No, pull-ups do not stop height growth. They are safe and healthy when done correctly.

• Which exercise is best for height?

 No exercise can guarantee extra height after your growth years, but stretching, hanging, swimming and yoga can improve posture and flexibility.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

The pike push-up, a delightful twist to the classic push-up, promises to challenge your upper body in fascinating ways. If you want a powerful exercise that targets your shoulders and challenges your core stability, then learning how to do a pike push-up is your ticket to fitness innovation. Get ready to embrace a new perspective on push-ups as we delve into the steps of how to do a proper pike push-up.

Steps to do a pike push-up

Mastering a pike push-up involves precise movements that target your upper body strength and shoulder muscles. Let’s look at how to do a pike push-up step by step.

Warm-up

Always warm your body up before exercising, including a pike push-up. A few minutes of light cardio and dynamic stretches can help prevent injury.

Start with the right pose

Assume a high plank position, forming a straight line from head to heels. Engage your core muscles; avoid arching or rounding your back.

Create the pike shape

Keep your hands straight and at a width equal to your shoulders. Your fingers should be pointing forward, aligning with your shoulders. Elevate your hips and back towards the ceiling, creating an inverted V shape with your body. Your head should be between your arms.

Lowering phase

As you bend your elbows, bring your upper body closer to the ground. Your head should move towards the floor between your palms, threading through your arms.

Elevate with power

Push your body back up slowly to ascend to the pike (inverted V) position.

Repeat with control

Do the pike push-up steadily, focusing on maintaining your form and raising your body up and down.

Sync your breathing

Inhale as you lower yourself towards the ground; exhale as you elevate back to the pike pose.

Gradual progress

If the pike push-up seems confusing, start with a simpler version against a wall instead of the floor. Work your way towards the full movement as you gain strength and confidence.

You can consider more challenging forms of pike push-ups if your fitness level allows you to do so. For instance, you can try out the diamond push-up (holding your thumbs and fingers in a diamond shape while doing a push-up), if you’ve already become a pro with the initial stage. But remember to consult a fitness trainer before starting with more challenging versions. Additionally, remember to have health insurance against any accidents or mishaps that might occurs during your exercise. 

Conclusion

Now that you know how to do a proper pike push-up with ease, you can think of variations. This exercise might appear puzzling at first, but with these steps, you can master the technique. Embrace the challenge, add it to your fitness routine, and watch your upper body strength and stability soar. Remember, fitness is a journey filled with intriguing twists and turns, and the pike push-up is a great way to increase your strength. Get ready to push yourself and elevate your upper body workout routine with this intriguing version of the classic push-up.