10 Exercises You Can Do At Home
Exercises have numerous benefits to the body – no debate about it. You can lose weight, it can make you happier, and it can increase your energy levels. And can you do exercises at home?
It is not a must that exercises should be strenuous. If you strain too much, you can hurt yourself.
An exercise is any movement that engages your muscles and requires your body to burn calories. It may be as simple as walking, jogging, or running. Or it may be compound exercises such as reverse lunge alongside a bicep curl, front lunge with a twist, or a squat.
Spending time at home means Eating and watching movies a lot. It can make you add some weight. If you adopt a sedentary lifestyle, you increase the risk of cardiovascular diseases, cancer, and diabetes.
You can beat that by trying the following 10 exercises, every day. They are easy, and the link is a video. Watch it for comfortable exercising.
A lunge is as easy as kneeling to tie a shoelace. Lunges are an ideal way of challenging your balance. Therefore, they promote functional movement and increase strength in your hips, hamstrings, glutes, quads, and core. Still, they work on the hard-to-reach muscles of the inner thighs.
- Stand with your feet shoulder apart.
- Put forward your right foot and bend your knee towards the ground. Halt once your thigh is parallel to the ground.
- Push the foot of the ground to the standing position
- Repeat with the left leg
Star Jumps/Jumping Jacks Exercises
Star jumps offer total body workout, and you can do it even in small spaces. The exercise works for your heart, muscles, and lungs simultaneously. It engages your glutes, quadriceps, and hip flexors.
Typically, jumping jacks belong to plyometrics or jump training exercises – a combination of aerobics and resistance training.
Do jumping jacks for 10 to 15 minutes. Each set should have at least 20-star jumps. Begin with shorter sessions until your joints warm up. Rest for 30 sections between each set.
If you want to exercise your back, try supermans. It is simple:
- Lie prone on a mat and extend your arms and legs. Toes should point away from your shin. Relax your body to align with the spine.
- Raise both your hands and feet off the ground at the same time. Do not arch your back or raise your head.
- Lower your arms and legs gently to the starting position. Do not shift position, especially at lower back or hips.
- Do as many as you can
A squat is a gentle exercise you can do, but it touches almost all your body’s muscles.
- Stand with feet wider than your shoulder.
- Extend your hand straight forward –for balance
- Move into a sitting position slowly and carefully – your upper back should remain straight rather than rounding over the bottom.
Pushups are a basic yet effective exercise that recruits many muscles.
- Go into a plank position – tighten your core, the neck should be neutral. Pull down and back your shoulder.
- Lower your body slowly towards the floor. Bending your elbow allows this movement.
- Extend your elbow once your chest touches the ground
Contralateral Limb Raises Exercises
Contralateral limb raises another effective exercise for the back.
- Lay on a mat with your arms outstretched – your palms facing down. Outstretch your legs soles facing up.
- Lift your right arm and left leg from the floor simultaneously to your flexion point
- Hold in this position for a second and then slowly lower back down to the floor.
- Do the same thing now with your right leg and left arm.
- Repeat as much as you can but balance both sides
Planks build abs and strengthen your lower back.
- Get into a plank position, and relax your head. Your elbow should be below your shoulders, and your forearms must face forward.
- Contract your abs while keeping your torso straight and rigid. Keep your body straight from ears to the toe, and shoulders should be down- neutral spine position.
- Hold for 15 seconds, and gradually increase to 30, 45, or 60 seconds.
When you are comfortable with ordinary planks, you can try side planks.
Sit-ups exercises target abdominal muscles. They may be basic but adequate.
- Lie on your back on a mat (flat surface) bend your knee with feet flat on the ground. place your hands behind your head
- Roll up from your head towards a sitting position with your feet still on the ground. Engage your core but do not strain your neck
- One your chest touches your legs, begin moving backward in a controlled manner.
- Complete 3 sets of 15 reps
Chair dips target the back and upper arm muscles. The other name for this set of exercises is triceps dips. Do 3 reps of 10
- Sit on a chair –feet on the floor at hip distance.
- Position your hands beside your hips gripping the front of your seat
- Move your upper body par forward and off the seat. Bend your knee slightly
- Lower your body downwards but ensure that your elbow does not bend beyond 90 degrees
- Raise your body upwards by extending your arms. Let the seat support your weight.
While doing squat jumps, you involve the whole core and lower body. You recruit the abs, glutes, hamstrings, and lower back. You can try 3sets of 15 reps each.
- Stand with your feet hip-distance apart.
- Bend at the hips – push your but backward, and then lower downwards until your thighs are parallel to the floor
- Then explode off the floor – jump as high as you can
- When landing ensure your knee is at 45 degrees and immediately drop into a squat, and jump again
Your health deteriorates without exercise. Is there any reason not to exercise? A simple and effective workout does not need gym equipment. You can jump a rope, do step-ups, a wall sit, or a pull-up.
These exercises do not require a large space. And if you own a big home, talk a brisk walk. Sweating eliminates toxins, and increasing the rate of your heart ensures that all parts receive nutrients.
You may want to check out: Top 10 Fitness Ab Straps in 2020