Home Exercises

What are home exercises?
Home exercises also know as no equipment exercises and are easy and simple to do. These exercises can be done at home and can make you fit and healthy. Here is a list of 9 simple exercises that you can do at home without any equipment. Because of no equipment required, home exercises are also known as no equipment exercises.

Home exercises : Exercises that can be done at home to stay fit
You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. Whatever the reason, there are times when you just can’t make it to the gym. So, choosing home exercises can be helpful for you.

There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day, either. Training with minimal equipment, or even just body weight, is enough to get you in the shape you want . These exercises will shred you to pieces.

There are some basic home exercises that can be done to stay fit

  1. Jumping jacks
  2. Home exercises : Exercises that can be done at home to stay fit

    A jumping jack is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides.

    Benefits
    1. Healthy heart
    2. Improve Endurance
    3. Make bones stronger
    4. Burns the calories
    5. Lose weight

  3. Wall sit
  4. Home exercises : Exercises that can be done at home to stay fit
    A wall sit is one of the home exercises, done to strengthen the quadriceps muscles. It is characterized by the two right angles formed by the body, one at the hips and one at the knees. The person wall sitting places their back against a wall with their feet shoulder width apart and a little ways out from the wall.

    Benefits Wall sitting primarily builds isometric strength and endurance
    1. Glutes
    2. Calves
    3. Quadriceps
    4. Hamstrings
    5. Adductor muscles

  5. push ups
  6. Home exercises : Exercises that can be done at home to stay fit
    It's a Good exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes.
    Benefits
    1. By working on a large number of muscles in your body, push-ups help tremendously for a fitter you. Push-ups help you focus on your
      1. Arms
      2. Abs
      3. lower body
      all at the same time. They train your muscles to work together and become stronger.
    2. Helps Create Balance and Stability
    3. Helps Build Muscle Density

  7. Abdominal crunch
  8. Home exercises : Exercises that can be done at home to stay fit
    Crunches are also home exercises you need to do if you want great abs and core. The crunches are mainly just a core working exercise and burns less calories comparatively, but they move in a controlled manner, flexing and releasing the core muscles thus helping to build the abs. The many variations of crunches have been developed to focus on different muscle groups in the same area other than the rectus abdominis that is the only muscle focused on by regular crunches.

    Benefits
    1. Since crunches exercise is more controlled, it can help you improve your focus on your exercise routine. And as it does not use any equipment, you can do it anywhere. This exercise can also improve your muscle strength and flexibility.
    2. Crunches help improve your balance by strengthening your abdominal muscles
    3. Strong core muscles improve your posture, which helps you function efficiently in everyday life and in sporting events.
    4. A healthy posture also helps prevent lower back pain and muscle injury.
    Types of crunch
    1. Basic crunch
    2. Reverse crunch
    3. Vertical leg crunch
    4. Long arm crunches
    5. Bicycle crunches
    6. Double crunches


  9. Step up on chair
  10. Home exercises : Exercises that can be done at home to stay fit

    Find a step, a bench, or a sturdy chair that when you place your foot squarely on it, your knee is at a 90-degree angle or larger. Step up 20 times, leading with the right foot, then the left, bringing both feet completely onto the bench. This works best on a step or bench, something lower than a chair.

    Benefits
    1. The purpose and intent of the step up onto chair exercise is to aid in improving your balance. It also aids in exercising various muscles of the body.
    2. The main muscles exercised are those that are in the lower body. These include the hamstring, the quadriceps, and the glutes.

  11. squat
  12. Home exercises : Exercises that can be done at home to stay fit

    crouch or sit with one's knees bent and one's heels close to or touching one's buttocks or the back of one's thighs.

    Benefits
    1. Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building. ... So squats can actually help you improve both your upper and lower body strength.
    2. Builds Muscle in Your Entire Body
    3. Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.
    4. In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.
    5. So squats can actually help you improve both your upper and lower body strength.
    6. Burn More Fat. One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
    7. Maintain Mobility and Balance. Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength.
    8. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups.

  13. Superman
  14. Superman

    Step 1:
    Lie prone (on your stomach) on a mat with your legs extended, ankles slightly plantar flexed (toes pointing away from your shins), arms extended overhead with palms facing each other. Relax your head to align it with your spine.

    Step 2:
    Exhale, contract your abdominal and core muscles to stabilize your spine and slowly extend both hips (raise both legs) a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly.

    Step 3:
    Gently inhale and lower your legs and arms back towards your starting position without any movement in your lower back or hips.

  15. Contralateral limb raise
  16. contralateral limb raise

    Step 1:
    Lie prone (on your stomach) on a mat with your legs extended, ankles slightly plantar flexed (toes pointing away from your shins), arms extended overhead with palms facing each other. Relax your head to align it with your spine.

    Step 2:
    From your starting position, contract your abdominal/core muscles to stabilize your spine and slowly extend one hip (raise one leg) a few inches off the floor while simultaneously raising the opposite arm a few inches off the floor. Keep both your leg and arm extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly before returning to your starting position.

    Step 3:
    Gently inhale and lower your leg and arm back towards your starting position without any movement in your lower back or hips.

  17. Push up with single leg raise
  18. Push up with single leg raise

    Step 1:
    Kneel on an exercise mat or floor and bring your feet together behind you.

    Step 2:
    Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Re-position your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your core and abdominal muscles and align your head with your spine. Place your one foot dorsiflexed (toes pointed towards your shins) and other slightly above the ground.

    Step 3:
    Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your lower back to sag or your hips to hike upwards during this phase, contract your glutes (butt) and quadriceps (thigh) muscles to create stability for your core. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or be allowed to flare outwards slightly.

    Step 4:
    Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. As you press upwards, extend your left hip to lift your left foot off the floor, keeping the knee extended. Attempt to avoid rotation in your hip as you raise the left leg off the floor. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows and your left leg is extended off the floor. Hold this position briefly before returning to your starting position. Repeat with your opposite leg

    Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.

7 Comments

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  1. These are great exercises to do at home.

    Thank you for sharing!

    ReplyDelete
  2. Thank you for this, I really need a workout!

    Em x

    ReplyDelete
  3. These are so simple yet effective! Thanks for sharing

    ReplyDelete
  4. We've been doing PE with Joe Wicks every weekday morning but these are great exercise to look at too, thank you for sharing :)

    ReplyDelete
  5. The are all great exercises to do at home without any equipments!


    xoxo
    Lovely
    www.mynameislovely.com

    ReplyDelete
  6. A very great and complete wotd to do at home!
    XO
    S
    https://s-fashion-avenue.blogspot.com

    ReplyDelete
  7. These are great at home workout ideas!

    Jill
    https://jilliancecilia.com/

    ReplyDelete

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