The best Indian protein foods – paneer, eggs, soya, chana, dal and curd – to help you hit your daily protein target.

Learn perfect squat form with 5 simple checkpoints – feet, knees, back, depth and breathing – for stronger legs and fewer injuries.

How much water should you drink for fitness? Easy hydration rules: 3–4 litres a day, water after waking and sipping during workouts.

A simple 20-minute full-body home workout for beginners. No equipment needed – just squats, push-ups, lunges, plank and jumping jacks.

Avoid these 5 common push-up mistakes to build a stronger chest, protect your shoulders and get more from every rep.

A simple 5 minute full body warm up routine before your workout - 14 easy moves from neck rotation to jumping jacks to loosen joints and help prevent injury.

The top 3 abs exercises at home - weighted crunches, reverse crunches and bicycle crunches - plus how often to train abs and 8 ways to get a six pack faster.

10 simple height exercises for girls and boys, plus an honest guide to sleep, nutrition and posture to help you reach your full natural height.