If you have been busy in the past and find yourself unable to do physical activities, then now is the right time to start a healthier lifestyle especially if you are staying at home. There are tons of effective home exercises that you can do without the need to go to a gym and pay a hefty membership. You can do it by just using your body weight and do a whole body workout without any gym equipment.
You can invite your family and friends to join you so you will not get bored on your own, but you can also choose to work out all by yourself and focus on getting fit and healthy.
1. Superman
As its name implies, you need to lie on your stomach and act like you are going to fly like superman. You can choose to use a yoga mat or any mat available at home. This is an easy home workout that you can do alone.
Step 1: First, lie on your stomach and extend your legs. You need to extend your arms and your palms face to face. It is important to relax your head so that it is properly aligned with your spine. The right posture is very important in this position.
Step 2: Slowly lift both your legs and arms simultaneously a few inches off the floor. As much as possible avoid arching your back and lifting your head.
2. Push-up
This is an old fashioned home workout routine that is proven effective in strengthening the arms, core, and legs.
The first step is to kneel on the floor and move your feet together behind you. Put your palms flat on the floor and position your arms to extend your body upward. You need to lower your body slowly going to the floor while your head is aligned with your spine. You need to lower your body until your chest reaches the floor. Push upward away from the floor while maintaining a straight position from your spine to your head. You need to continue pushing upward until your arms are completely extended.
For first-timers, you can start by doing a few push-ups from 10 and gradually increase the numbers as you move forward with your exercise routine without any home gym equipment.
3. Bent Knee Sit up or crunches
This is one of the most effective home exercises to build core muscles.
The starting position is to lie down on your back and bend your knees. Put your hands behind your head and squeeze your shoulder blades and pull your elbow back. It is important to always align your head with your spine. Move your chin going to the chest while lifting your torso to your thighs and make sure that your neck is relaxed without any tension while your chin is tucked to the neck. Curl up until your upper back is way from the floor and hold the position for one to two seconds. Gently lower you’re upper back to its original position.
Take note that it should be done with the proper position in mind and do not do it too rapidly especially for first-timers. This is to avoid giving stress to your lower back.
4. HIIT Workout
This is a new home workout routine that requires a lot of jumping that is great in losing a lot of calories, however, people with the joint problem must be very careful. Today, there are myriad tutorial videos that you can find around the internet, but it is still best to make a thorough research to find out if this type of exercise fits you. This is best done with a mirror workout so you can see if you are doing the moves the right way. Some moves give little impact on the joints like the skater hops but consult a physical therapist before trying any routine in case you have some join problem.
5. 30 Minutes Cardio Workout
If you want to get sweaty and pump your heart, home gym equipment like a treadmill is not needed as there are exercise moves that can burn a lot of calories. This routine will require you to do three moves such as bird-dog crunches, froggers, and the 3-point toe touch. For beginners, it is not required to do it faster; you can do as many combinations as possible according to your own pace. You can gradually increase your pace as you move forward with your everyday exercise routine. Also, it is best to do it as a mirror workout.
