Ajit Karn
Want to reduce your weight? Desire an hourglass physique like Kim Kardashian’s? Not needing to take deep breaths when climbing stairs? Regardless of your objectives, we have you covered with the definitive home exercise.
Home exercises offer numerous advantages: First, you save money on gym membership fees, and it is much simpler to incorporate home workouts into your daily routine. Second, there is not a lengthy delay for inhabited devices, nor is there a queue for the shower. Since you are by yourself, you can focus more intently on your own body and the proper method to perform your exercises, achieving the best potential results!
Even if it’s only 10 to 15 minutes long, a workout has many positive effects. Stress is alleviated and pleasure hormones are released during physical activity; as a student, this can often improve your ability to concentrate. Additionally, regular exercise improves your quality of sleep, immune system, and blood circulation!
On your fitness voyage, it is equally essential to pay attention to nutrition and rigorous exercise. As is typical in life, achieving the proper equilibrium is crucial. Do you wish to gain muscle mass? Try to increase the amount of protein in your nutrition. In addition to traditional sources of protein such as eggs, quark, and meat, you can also include plant-based options such as legumes, soy, and pseudograins such as quinoa. In order to reduce weight, there must be a caloric deficit. They don’t say “Abs are made in the kitchen” for nothing. However, if your objective is to lose weight, you must proceed slowly. While dieting can often result in rapid weight loss, the so-called “yo-yo effect” puts you at risk of regaining weight.
Today, we will demonstrate ten exercises you can perform at home without any apparatus! Checkout How Home exercises offer numerous advantages.
Home exercises offer numerous advantages
Just grab a yoga mat or towel and off you go!
1. HIGH KNEES
Intermediate
Abs, Quads, Arms
An exercise designed to get you going!
Maintain a shoulder-width stance on the mat. Raise your right leg. In the meantime, bring your right hand in front of your body by raising it above your head. At this point, the right palm should meet the right knee. Now place your leg back on the ground and repeat the procedure on your left side. Adjust the tempo to suit your preferences. It will be more successful if you get there quickly!
2. SQUAT JUMPS
Beginner
Quads, Glutes
You will undoubtedly break a sweat in this place, thank God!
Squat jumps are a popular and straightforward warm-up exercise. Spread out on your mat. Assume a squatting position. Place your palms in front of your body, maintain a straight spine, and squat down. Now leap as high as you can from the crouch. Arrive in a squatting position. Repeat this for approximately 30 seconds; if you are more accomplished, you can perform the exercise for longer!
Note: Avoid arching your back and maintain your knees behind your heels at all times!
3. PUSH – UPS
Advanced
Shoulders, Arms, Upper Back, Abs
A phenomenal all-around exercise!
Maintain body tension by lying on your stomach, placing your palms under your shoulders, and pushing yourself away from the floor. Look below. The shape of your physique should be upright. If you find this exercise too challenging, you can maintain your knees on the ground and perform a simplified variation.
Note: Maintain your body’s tension at all times!
4. SUPERMAN
Beginner
Back
A lovely posterior can also be endearing!
This exercise is extremely simple and beneficial for the spine. Lie flat on the midriff. Extend your arms to the front. Look below. Now, lift your upper body and legs upwards. Hold the position for several seconds before lowering your arms and legs to the mat. Try to move your body using only muscle strength, not momentum!
Note: maintain tension!
5. SIT–UPS
Intermediate
Abdominal muscles
Some enjoy this exercise, while others detest it.
Lay flat on your back. Kneel down and elevate your thighs. Tilt your pelvis so that your back lies level, without a depression, on the floor. Place your arms behind your neck and steadily lower your upper body to your knees, then place your upper body back on the floor! With command!
Don’t neglect to breathe!
6. PLANK
Beginner
Abdominal muscles
Never before has a minute felt so lengthy!
Place the forearms on the ground. Raise your body into a vertical position. Maintain this orientation. And that concludes it! Here, you can experiment with numerous variations. Try supporting yourself with the palms of your hands or the side of your body instead of your forearms, for instance.
Keep your limbs in proper alignment! Avoid sagging and hunching your back!
7. MOUNTAIN CLIMBER
Intermediate
Abdominal muscles
Start in plank position (as described above). Now, slowly bring each knee to your jawline, one at a time. Carry out this motion with control and without straining yourself. The slower you perform this exercise, the more your abdomen will experience it!
Note: gradual, deliberate motions!
Also read: Simple exercises that you can do everyday to stay
8. SQUAT
Beginner
Quads, Glutes
This so-called “Compound Movement” enjoys a stellar reputation among bodybuilders and amateur athletes alike!
Stand slightly broader than shoulder-width apart on your mat. When you get up, squat and tighten your buttocks!
Straight back and deep squat!
9. HIP THRUST
Intermediate
Glutes
An insider tip for a firm bottom! There are two variations of this exercise.
1. Lie flat on your back, place your feet close to your butt and push your hips up.
2. Take a chair to help: place your legs on the chair and repeat the exercise as described. Due to the increased angle, this variation is a little more difficult.
Note: Adjust the position of your feet so that you feel the exercise mainly in your buttocks and not in your knees!
10. WALKING LUNGES
Intermediate
Quads
Last but not least!
If you do not feel your thighs by now, you will definitely do it after this exercise! Stand tall on your mat. Take a step forward; making sure that your knee does not protrude over the tips of your toes. Then you push yourself off with your back leg, guide it past your other leg and take another step forward. Repeat this process again and again!
Note: Never let your knees go over the tip of your toes!
This little at-home training plan is most effective when you repeat it three times. It can look something like this:
- Exercise 1 & 2 – Repeat 3x30s – 10s break
- Exercise 3 & 4 – Repeat 3×15 – 10s break
- Exercise 5,6 & 7 – Repeat 3×20 – 30s break
- Exercise 8,9 & 10 – Repeat 3×15 – 10s break
Have fun with your training!
