HOW TO EXERCISE AT HOME?

Exercising at home is a great way to get into shape. It is a good option when you don’t have time to get to a gym. Don’t waste time driving to the gym when you can exercise in the comfort of your own home. You don’t need a ton of fancy equipment or gym membership to get in shape. You can get a great workout with your own body weight at home. Bodyweight exercises are a great choice because they’re easily modified to challenge any fitness level. These exercises are much safer since there is no need to use heavy equipment.

1. Push Ups

Push-ups are one of the most popular and effective upper body exercises. Doing push-ups can help you build your upper body strength and muscle mass. All you need is a firm surface and your body to complete this exercise. If you’re new to push-ups, you can do them with knees on the floor until you build up your strength.

How to do it:

1. Kneel down on the floor.
2. Place your hands flat on the floor slightly wider than shoulder width.
3. Keep your toes firm on the ground, with your head looking down.
4. Breath in and lower your body by bending your arms to a 90-degree angle.
5. Breathe out and push back up to the starting position.
6. Repeat it as much as you can.

2. Bodyweight Squats

Bodyweight squats are an excellent exercise to increase lower body strength. Performing bodyweight squats can help strengthen and tone your legs and core. This exercise is easy to perform, and you can safely do it at home with no workout equipment. It is very important to maintain proper form when doing the squat.

How to do it:

1. Place your feet slightly wider than a shoulder width apart.
2. Hold your arms straight out in front of you at shoulder level.
3. Tighten your abs and push your hips back.
4. Bend your knees until just around 90 degrees.
5. Keep your back straight, chest up and look straight ahead.
6. Make sure your knees don’t go past your toes.
7. Slowly return to the starting position and repeat.

3. Walking Lunges

Walking lunges are another great lower body and core exercise. Walking lunges can help you build strength and flexibility in your legs. It is also a great exercise for building lower body stability and mobility. Walking Lunges can be challenging on your balance and coordination.

How to do it:

1. Stand upright with your feet about shoulder width apart.
2. Place your hands on your hips.
3. Tighten your abdominal muscles.
4. Lift your right leg off the floor and take a big step forward.
5. Bend your knees so that both knees are at a 90-degree angle.
6. Push your chest out, and straighten your back.
7. Hold this position for one count before stepping back.
8. Step back and stand up in the starting position.
9. Take step forward with right leg and repeat the lunge.

4. Crunches

Crunches are a popular exercise for strengthening the abdominal muscles. Doing crunches can help improve the overall strength of your core. Abdominal crunches can also help improve your posture by improving the strength and flexibility of your lower-back muscles. There are many different ways to perform crunches. The Standard Crunch is the most common abdominal exercise.

How to do it:

1. Lie down with your back flat to the floor.
2. Bend your knees and place each foot flat on the floor.
3. Cross your hands over your chest, not behind your neck.
4. Lift your upper body off the floor.
5. Pause, then slowly return to the starting position.
6. Repeat for 15 to 20 repetitions with perfect form for each rep.
7. Do not bend the head towards the chest.
8. Exhale when you bring your body up and inhale when you lower it.

5. Burpees

The Burpees are one of the most exhausting bodyweight exercises. It is a challenging full-body exercise that targets the legs, shoulders, arms, chest, and core. Burpees can be modified in lots of different ways, making them easier or harder. This is a good way to burn more calories and improve your strength.

How to do it:

1. Start in a standing position.
2. Go down to a squat position.
3. Place your hands on the floor in front of you.
4. Kick your feet back so that you are in push-up position.
5. Do a push-up.
6. Bring your legs back to to the squat position.
7. Stand up, and then jump into the air, reaching your arms straight overhead.
8. Repeat 5-10 times.
9. Don’t forget to breathe.
10. Try to go from step to step as quickly as possible.

Tips

• Always do warm-up and stretching exercises before any workout.
• Stay properly hydrated during your workout.
• Make sure you use proper form and technique.
• Aim to exercise at least 3 times per week.
• Make sure that your workouts are no longer than 60 min.
• Vary your workouts to challenge your body and mind.
• Don’t forget to get enough rest and sleep.
• Try to eat a healthy and balanced diet.      
•    
•           source

SHARE

About watchzozo