Finding time to go to the gym or attend fitness programs in today’s hectic environment can be difficult. Staying active and following a regular workout plan, on the other hand, is critical for our physical and mental health. The good news is that you can still get a terrific workout without leaving your house. You can transform your living room or garden into your gym with a little imagination and dedication. Here are 15 expert-recommended home activities to help you keep fit and healthy.
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Bodyweight Squats
Squats are an excellent workout for training the lower body, particularly the quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, and lower your body by bending your knees and pulling your hips back while keeping your back. Maintain a straight back and a raised chest. Then, return to the starting position by pushing through your heels. Aim for three sets of 15-20 repetitions.
Push Ups
Push-ups are a traditional exercise that works your chest, triceps, shoulders, and core. Begin in a plank posture with your hands shoulder-width apart, then lower your body by bending your elbows while maintaining a straight line, and then push back up to the beginning position. If traditional push-ups are too difficult, try performing them on your knees. Aim for three sets of 10-15 repetitions.
Plank
A plank is a great workout for developing your core muscles, which include your abs, obliques, and lower back. Begin in a push-up position, but instead of lowering yourself to the ground, maintain a straight line with your body, resting on your forearms and toes. Hold the position for as long as possible, aiming for 30-60 seconds.
Jumping Jacks
Jumping jacks are an excellent technique to raise your heart rate and increase your cardiovascular fitness. Stand with your feet together and your arms by your sides, then leap with your legs spread wide and your arms raised above your head. Return to your starting posture and continue for three sets of 30-60 seconds.
Burpees
Burpees are a difficult full-body exercise that combines aerobic and strength training. Begin in a standing posture, squat down, kick your feet back into a plank position, execute a push-up, hop your feet back into the squat position, and then explode up with your arms elevated above your head. A rep for three sets of 10-15 reps.
Lunges
Lunges are an excellent workout for strengthening your quadriceps, hamstrings, and glutes. Step forward with your right foot, then lower your body until your right knee is at a 90-degree angle. Return to the beginning posture by pushing through your right heel, and then repeat on the left side. Strive for three sets of 10-15 reps on each leg.
Dips
Dips are an excellent exercise for strengthening your triceps and shoulders. Place your hands behind you with your fingers pointed ahead, and lower your body by bending your elbows. Return to the starting position by pushing through your hands. Aim for three sets of 10-15 repetitions.
Bicycle Crunches
Bicycle crunches are an excellent exercise for targeting your abs and obliques. Lie on your back with your hands behind your head, lift your shoulders off the ground, and straighten your right leg by bringing your right elbow to your left knee. Continue alternating for 3 sets of 15-20 reps on the other side.
Triceps Dips
Tricep dips are a great way to target the triceps, which are the muscles at the back of the upper arms. Place your hands on the edge of a chair or bench next to your hips and sit. Lower your body until your arms make a 90-degree angle and slide your buttocks off the chair. Then, return to the beginning position by pushing through your hands.
Mountain climbers
Mountain climbers are a full-body workout that engages the core, arms, and legs. Begin in a plank position, bringing your right knee to your chest. Then, switch legs swiftly and pull your left knee to your chest while extending your right leg back. Continue to alternate legs as rapidly as you can.
Jumping jacks
Jumping jacks are a simple yet efficient exercise that raises your heart rate while also strengthening your legs and shoulders. Begin by putting your feet together and your arms at your sides. Raise your arms high and jump your feet out to the sides. Then, return to your starting location.
Wall sits
Wall sits are an excellent exercise for strengthening the legs, particularly the quadriceps. Locate a wall and stand with your back to it. Lower your body slowly until your thighs are parallel to the ground, then hold this position for as long as possible.
Glute Bridges
Glute bridges are an excellent exercise for working the glutes, hamstrings, and lower back. Lie on your back with your knees bent and your feet flat on the floor, then raise and lower your hips to the ceiling. Aim for three sets of 15-20 reps.
Planks on the sides
Side planks work your obliques while also improving your balance. Beginning in a plank position, roll onto one side and lift your hips off the ground. Maintain a straight line from your head to your heels and hold the position for as long as you can before switching sides.
Planks
Planks are an isometric exercise that strengthens your core muscles, such as your abs and back. Begin in a push-up stance, but instead of lowering your torso, raise your forearms and toes. Hold the position for as long as you can, keeping your body in a straight line from your head to your heels.
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