'Schools under Directorate of Education are closed and classes are suspended to curtail the spread of Novel Corona Virus pandemic. It is a proven fact that participating in Physical Activities or change in routine helps in reducing stress and anxiety and helps in fitness development. Aiming at a healthy body in a Healthy Mind, Sports & Physical Education Branch of DOE (Delhi) has developed practical sessions for Primary, Middle and Secondary Levels. The sessions are so well designed that students can perform them in a small space and without equipment. This video has been specially designed to Develop Muscular-Strength through various exercises.  Warming up - To prepare our body to perform exercises.  Main Part  Exercise 1: Body weight Squat-Performing squat is similar to sitting on an imaginary chair. This exercise helps in increasing strength of your legs. You can perform as many rounds you feel like. Finding this very easy then perform one full squat and one half squat, this will be counted as one repetition. You can choose to perform three rounds of  8-10 repetitions. Exercise 2: Push ups-It is very important to have upper body strength. Push ups helps in improving strength in our chest and shoulder muscles. If you find performing push ups difficult then lie down on the floor with your body in a single straight line and then come back to starting position normally. If you find it easy then perform full push ups by keeping your knees off the floor. Do as many repetitions find easy.  Exercise 3: Glute bridge -It is very important to have strong hip muscles to keep your lower back pain free. Sitting weakens the hip muscles and performing glute bridge helps to regain muscle strength. Do three rounds of 8-10 repetitions. Exercise 4: Superman -As you all know that lower back is prone to injury as compared to other parts of the body. Performing Superman exercise helps in regaining strength to live a pain free life. Do 3 rounds of 10-12 repetitions. - All the above exercises will help us in toning up our muscles.   Cooling Down-To relax the muscles after activities and meditation for mental relaxation.  All Students please note the Key Points before practicing: • Must wear comfortable clothes. • Avoid exercising immediate after meals. • Beginners may start at their ease and gradually enhance the load. • If suffering from any disease do consult your doctor before performing. • Dear students if you have any doubt please contact your physical education teacher. • Give us your feedback in the comment box to provide you the best.  Nutan Duggal SPE (H.Q.), Chhatrasal Stadium,  Model Town' 

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