One of the significant traits to get into defense force is having a good physique! A good physique( Physical fitness ) critically affects the way an Officer walks, talks and carries himself/herself. If you are a defense aspirant, you need to work hard and try to keep yourself in good shape.

Following is the list of exercises that each and every defense aspirant (including females) should do on daily basis.

10 Exercises every Defense Aspirant needs to do to stay fit:

  1. Pushups:

Pushups is one of the dominant exercises out of all. You cannot really call yourself a “fit” person if you are unable to do pushups properly.

  • Pushups strengthen your shoulders, biceps, chest and back.
  • Beginners might find it a tad bit difficult  but will eventually get used to it.
  • Start with 3 sets of 10 reps in the beginning and then switch to 3 sets of 50 reps each.
  1.  Pull ups:

Just as difficult as pushups, pull-ups are also a nightmare for beginners.

  • Military training generally demands an aspirant to do a good amount of pull-ups.
  • If you don’t really have practice of doing it, you are going to have a hard time during the actual training.
  • To state the obvious, pull-ups reinforce your back and shoulder muscles.
  1.  Chin Ups:

Chin ups require you to place your hands facing towards yourself. Rest of the activity is just like pull-ups. Chin ups work on your biceps more than your back muscles.

  • Once you join the force, you will be armed with big guns and need to operate them swiftly. Which is why every defense aspirant needs to have strong biceps.
  1. Squats:

Squats are very easy to do. Being in a good shape requires you to have strong legs, knees and thighs. With consistent squats, your lower body muscles will be more powerful and stable.

  • Beginners can start with 3 sets of 20 reps
  • Gradually aspirants switch to 3 sets of 50 reps each
  1. Running:

Running is like the backbone of training. If you are accustomed to running a few miles daily, military training is not going to be that miserable for you.

  1. Rope Climbing:

Another most common exercise of any defense training is rope climbing. Even in SSB interview, most of the candidates need to do rope climbing in their individual obstacle test.

  1. Plank:

Performing any of the exercises mentioned here require you to have good core strength. How do you strengthen your core? Through planks!

  • Plank position might seem easy to perform, but it is actually quite challenging. Anyhow, try to hold up planks daily to have a strong core.
  1. Cycling:

If you want to make your joints and muscles more flexible within a short period of time, try cycling! It is one of the easiest ways to exercise and be fit. Moreover, it also helps in rapid weight loss.

  1. Side-crunches:

Doing side crunches will strengthen, sculpt and trim your abs. It also helps to lose undesirable belly fat, which is a big no-no for any defense aspirant.

  1. Jumping Jacks:

Jumping jacks will enhance your stamina and strength levels altogether. It also helps in boosting metabolism, thereby, helping to burn down extra calories.