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. ]

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.

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 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.

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.

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