As the calendar turns to 2026, many people across the country are renewing their fitness resolutions, determined to make this year the one where they finally achieve their health and wellness goals. However, a common challenge that fitness enthusiasts encounter is the monotony of repeating the same workout routines. Performing the same exercises day after day can quickly become dull, leading to loss of motivation and ultimately abandoning fitness goals. To combat this, Chennai-based fitness coach Raj Ganpath has suggested incorporating less conventional exercises into regular routines to make workouts more engaging while building strength, stability, and overall body functionality.

Raj Ganpath, who has over 18 years of experience in fitness training and is the founder of The Quad, shared his recommendations on Instagram on December 31, 2025, emphasizing exercises that are effective yet can be performed without specialized equipment. According to him, these exercises are designed not only to build muscle and endurance but also to enhance mobility, stability, and functional strength, which are often overlooked in traditional gym routines. Here, we explore each of the five exercises he recommends and discuss their benefits in detail.

1. Crawl Variations

The first exercise suggested by Raj is the crawl. At first glance, it may seem like a movement suited only for children, but when performed with intention, crawling is a full-body exercise that strengthens muscles, improves coordination, and enhances mobility. Raj explained that the crawl involves getting down on all fours and moving a distance using hands and feet, which engages multiple muscle groups simultaneously.

Crawling promotes core stability, shoulder strength, and hip mobility. Additionally, it requires controlled breathing and coordination, which improves overall body awareness and functional movement patterns. Raj recommends experimenting with different types of crawls to target various muscle groups and prevent monotony. Some popular forms include:

• Baby Crawl: The simplest version, performed at a slower pace and ideal for beginners to understand the mechanics of the movement.
• Inline Crawl: Hands and knees move in a straight line, maintaining a tight core throughout the motion.
• Bear Crawl: Hands and feet touch the floor while keeping the hips elevated, emphasizing shoulder stability and core engagement.
• Lizard Crawl: A more advanced movement that incorporates a low, elongated stance, focusing on flexibility and strength simultaneously.
• Spiderman Crawl: Integrates a dynamic stretch for the hips and torso while moving forward, challenging both mobility and coordination.

Crawling may appear simple, but it is deceptively challenging. Making it a regular part of a fitness routine can improve total body strength and stability while providing a fun variation from conventional exercises such as push-ups or squats.

2. Stair Climbs

Despite the abundance of staircases in homes, offices, and public spaces, people rarely utilize them for exercise. Raj emphasizes stair climbs as an effective, low-cost, and high-impact exercise that builds strength, cardiovascular endurance, and mental resilience. Stair climbing can be integrated as a standalone workout or naturally incorporated into daily routines by using stairs instead of elevators or escalators.

Climbing stairs primarily targets the lower body muscles, including the quadriceps, hamstrings, calves, and glutes, while also engaging the core to maintain balance. Beyond muscular benefits, stair climbing elevates the heart rate, enhancing cardiovascular fitness and stamina. For individuals seeking progressive overload, adding variations such as carrying light weights or alternating steps can further challenge the body.

Raj underscores the importance of consistency. Using stairs regularly, whether for exercise or daily mobility, develops muscular endurance, leg strength, and overall resilience. This simple exercise requires no equipment, making it accessible to virtually everyone.

3. Farmer Carries

Farmer carries are another highly effective exercise highlighted by Raj Ganpath. This movement involves picking up two heavy objects—such as kettlebells, dumbbells, or even suitcases—holding them at the sides, and walking for a set distance. Though it appears simple, this exercise is excellent for building functional strength and enhancing core stability.

Farmer carries primarily strengthen the grip, shoulders, forearms, and core. Unlike traditional weightlifting exercises that isolate specific muscles, this full-body movement mimics real-world activities, such as carrying groceries or moving heavy objects, making it highly functional. Raj recommends walking distances of approximately 30 to 50 meters, adjusting the weight to ensure the challenge is sufficient without compromising form.

The farmer carry is also known for improving posture and reinforcing the spinal erectors, helping prevent lower back injuries. By practicing this exercise regularly, individuals can strengthen muscles that are often neglected in conventional gym routines, enhancing overall body strength and stability in practical scenarios.

4. Dead Hang

The dead hang, as explained by Raj, is a deceptively simple exercise with profound benefits for overall body strength. The exercise involves hanging from a bar with arms fully extended and allowing the body to dangle naturally. Although it appears static, the dead hang effectively builds grip strength, shoulder stability, and core engagement.

Raj compares the dead hang to the plank, noting that it is a foundational movement for developing strength needed for pull-ups. By regularly practicing dead hangs, individuals can gradually increase their endurance and grip, which translates to improved performance in various upper-body exercises. The goal, according to Raj, is to work up to hanging for 60 seconds.

Beyond building strength, the dead hang also helps decompress the spine and improve posture. It can counteract the negative effects of prolonged sitting, slouching, or heavy desk work, providing a natural stretch for the shoulders and back. Incorporating dead hangs into a fitness regimen ensures a stronger upper body and better functional movement.

5. Tibialis Anterior Raises (Tib Raises)

The final exercise suggested by Raj Ganpath is the tibialis anterior raise, commonly referred to as tib raises. This movement is similar to a calf raise but targets the tibialis anterior muscle, which runs along the front of the shin. Strengthening this muscle balances the load placed on the calves and supports knee stability.

Tib raises involve lifting the toes toward the shin while keeping the heels planted on the ground. Performing this exercise regularly can help prevent shin splints, improve ankle mobility, and provide additional support for running, jumping, and other lower-body activities. Raj emphasizes that this simple exercise can make the knees “bulletproof” by strengthening the muscles that counteract common injuries caused by repetitive movements or muscular imbalances.

Unlike more complex exercises requiring gym equipment, tib raises can be done at home with minimal space and no additional tools. Including tib raises in a workout routine complements other lower-body exercises, creating a well-rounded approach to leg strength and injury prevention.

Conclusion

Raj Ganpath’s five exercise suggestions—crawls, stair climbs, farmer carries, dead hangs, and tib raises—provide a unique opportunity to break away from monotonous workout routines. Each movement is functional, targets multiple muscle groups, and can be performed with minimal or no equipment, making them accessible to people across different fitness levels. These exercises not only build strength, mobility, and endurance but also enhance balance, stability, and overall body functionality.

Incorporating these lesser-known exercises into daily routines can help individuals maintain motivation and continue progressing toward their fitness goals throughout 2026. Raj emphasizes the importance of consistency, proper form, and gradually increasing intensity to maximize benefits while avoiding injury. Whether performed at home, in the gym, or in natural surroundings, these exercises offer a practical, effective, and engaging way to improve health, strength, and mobility in the new year.

By adopting these movements, fitness enthusiasts can challenge their bodies in new ways, prevent workout monotony, and build a foundation of functional strength that supports daily activities, athletic performance, and long-term health.

Disclaimer: This article is intended for informational purposes only. It is based on content shared by a fitness professional on social media and has not been independently verified by the publisher. It is not a substitute for professional medical advice. Individuals should consult a qualified healthcare provider before beginning any new exercise regimen.

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