After reading the panj hath jarnail post by bhai sahib jee, i thought that posting some basic strength exercises would be beneficial for everyone.
One should aim to do 10 repetitions of each exercises and 3 sets.
Remember to stretch before exercises especially if you new to these exercises, check this link for basic stretches [
www.the-fitness-motivator.com]
PUSH UPS
Push-ups are a great resistance exercise, which primarily build your chest and shoulders. The triceps and back also get a fair workout. Start with your hands shoulder-width apart; keep your back straight (i.e. don’t stick your butt into the air); and lower yourself towards the ground until your upper arms are parallel with the floor. Push up and exhale as you do. Do enough to 'feel it', but don’t push yourself to exhaustion. Remember: You’re building long-term habits.
CALF RAISES
Slowly raise yourself up on your toes and lower heels back down. Do enough repetitions to ‘feel it’, but don’t over-due it or the stairs will be an obstacle tomorrow morning. As these get easier over time (and they will as you keep doing them), do one leg at a time with the other leg bent at the knee and behind you.
SQUATS
The Squat is an important basic exercise and works a large muscle group that we often overlook. Squats workout your hamstrings, quadriceps, and gluteal muscles. Keep your back straight, hands at your side and slowly lower your weight by bending your knees. Raise yourself and exhale. Feet should be approximately shoulder-width apart. As these get easier over time, do them on one leg (put the other leg straight out in front of you, suspended in the air).