Don’t like the gym? No worries because there are plenty of exercises that you can do at home. Today, we are dedicating this blog to all those “tomorrow-ers” who keep saying, “I will start exercising tomorrow.”
All you need is a little push, and we know exactly what will work ― a workout routine that is not too heavy or breath-taking for you, literally. The Physical Activity Guidelines for Americans by the U.S. Department of Health and Human Services lists down the numerous benefits of exercise for children, adults, and older adults. These benefits include improved bone density, muscular fitness, and cognition, reduced risk of depression, hypertension, cardiovascular disease, weight gain, mortality, and more.
The benefits that exercise offers are well documented. Still, the CDC reports that only half of the adults do the recommended exercises that are good for their fitness and health. You have probably got loads of reasons to skip it, like not being able to afford a gym membership, working late, having too many responsibilities at home, etc. We urge you to make the time, buy that exercise mat, and get down on all fours to do some pushups.
Working Out at Home
A workout routine does not necessarily require any equipment. You might think the options are limited, but you have got plenty of things that can double as your workout tools. For example, exercises such as a squat can be done with water bottles, as well as lunges. Jumping jacks, pushups, planks, sit-ups, etc., are all exercises that require just a mat.
You need these exercises to build your strength. If you get out of breath when climbing the stairs, not only do you need to reduce your weight but also get into shape. The best thing about bodyweight workouts is that they also provide you cardio benefits, which boost your overall health.
So, without further ado, let’s take a look at the top five workouts you can easily do at home:
Standard squats are a bit hard to perform, so to give you a leg up, let’s drag a chair into this exercise. This is a great home workout for beginners. Squats strengthen your core and legs, which allow you to function easily with your everyday movements. Here’s how to do a chair squat:
- Place a chair behind you and make sure that when you sit on it, only the edge of your buttocks hit the seat
- Point your toes slightly outwards
- Extend your arms in front of you
- Bend your knees and lower your body until your bottom meets the chair
- Push up with your heels and get back into the standing position
Pushups are the star of every workout routine. However, it can be quite difficult to do a standard pushup. Most people are only able to reach a count of 5 or 10. So, we are going to give this exercise a little twist. Pushups help build your upper body strength; therefore, it is necessary to include this exercise in your routine. Here’s how to do them:
- Get down on all fours and rest on your knees
- Bend your elbows and lower yourself to the ground. Make sure that from your head to knees, your body is in a straight line
- Keep your elbows at an angle of 45°
- Touch your toes to the ground, like they do when ballet dancing
- Push up with your arms, keeping your knees in place, and then lower yourself back down
Yes, the name of this exercise does sound funny, but it is great for toning and stability. Donkey kicks target the gluteus maximus, which is the largest glutes muscle. It makes up the entirety of your booty. This exercise also targets your shoulder muscles and core. Here’s how to do it:
- Get down on all fours
- Keep your hands shoulder-width apart and align your knees with your hips
- Straighten your back and push out your right leg
- Your foot should be loose and pointing towards the floor
- Squeeze your buttocks while in this position and maintain it for a few seconds
- Lower your leg back into the starting position and repeat with the other leg
Want to spice up your crunches? Why not add a little bicycle movement to it! This is a strength training exercise that targets your abs and increases joint mobility. It might be a little difficult to do both arms and legs movements together, so start by building your cycling rhythm and then move on to the crunches. This is a great home workout for upper body. Here’s how to do bicycle crunches:
- Lie down on the ground and bend your knees like you do when you are sitting on a chair
- Put your hands on the sides of your head
- Do a right crunch and bring your left knee up and straighten your right leg
- Slowly release the crunch and shift to your left arm
- Bring your right knee up and straighten your left leg
High knee exercise targets your hip flexors and abdominal muscles. When performed regularly, it builds significant endurance and strength. One of the biggest benefits of this exercise is that it increases your rate of metabolism. So, do a little warm-up and get ready to raise your knee as high as you can. Here’s how to do this exercise:
- Stand straight with your feet hip-width apart
- Raise your left knee up to your chest to test your limit
- Switch to the right knee and do the same
- Now, pick up speed and continue with the movements (It will feel like you are sprinting without actually moving from your place)
So, what do you think ― Can you do these exercises at home? They are pretty simple, and with the twists we have added, you will get the benefits of cardio, as well as aerobics.
If you want a pre-made workout routine according to your health and height, visit the website On the Go Fitness Pro and get in touch with an in-home personal trainer. To know more about their services, call on 702-756-4444.