14 Best Exercises To Do At Home

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For those who have a life running, going to the gym may be impossible, however doing activities at home has never been easier. With these physical exercises listed below, you will notice a huge difference in your body in just 30 days. Here are the easy exercises to do at home.

Our body, over the years, loses bone and muscle mass, balance, and flexibility. To delay or reverse this process, you need to be active regularly by doing these functional exercises daily.

Before you start, do stretching to avoid getting hurt.

Exercises To Do At Home

1. Planks

The plank works all the muscles of the body, especially those of the abdomen using the isometric force.

How To Do:

  • Lie on the floor with your tummy down with your arms folded at a 90 ° angle and your palm facing down.
  • Lift your knees, leaving your legs fully stretched. Attach your toes against the floor.
  • Keep the spine fully extended throughout the exercise. Do not forget to contract the abdomen.
  • Hold on the position as you can and increase your stamina gradually. Initially, do two sets.
  • To potentiate the movement, make rotating movements with the body withdrawing one hand from the ground.
2. Hip Lift

This exercise indicated for the abdomen and glutes, in addition to making the hip more flexible.

How To Do:

  • Lying on back, bend your knees with feet flat on the floor.
  • Stretch your arms parallel to your body and keep your hands open with your palms facing down.
  • Contract the abdomen and raise the hip.
  • Control your breathing as you return to the starting position.
  • Repeat four sets of 30 seconds, making small pauses between them.
3. Squats

Squatting is an easy exercise designed to propel the muscles of the thighs, legs, buttocks, and abdomen in addition to promoting balance.

How To Do:

  • Stand upright, keeping your legs open at the width of the hip line.
  • Align the column and let your head up looking forward.
  • Open your arms forward.
  • Contract your abdomen and crouch slowly without your knees going beyond your toes.
  • Hold on the position for few seconds and return to the starting point.
  • Do two sets with 15 repetitions.
4. Abdominal Exercises

Abdominal exercises are high-intensity but straightforward exercises. They are indicated mainly for those who want to keep the belly flat.

How To Do:

  • Lay on your back. And bend your knee.
  • Rest your arms, cross them on the breastplate or place behind the neck.
  • Contract your abdomen and partially lift your head forward.
  • Hold for a few seconds.
  • Return to starting position slowly and do not forget to breathe.
    Do three sets with 15 repetitions.
5. Burpee

It is a high-intensity activity that combines aerobic and aerial movements.

How To Do:

  • Do squatting.
  • Put your hands on the floor.
  • Kick the air back.
  • Do a push-up.
  • Make a jump to return to the starting position.
  • Accelerate exercise and do three sets with ten repetitions.
6. Lunges

How To Do:

  • Stand up, take a large step forward and lower by flexing the front knee until it forms 90 degrees.
  • The back leg of the knee should be toward the ground.
  • The rear foot heel should raise, and the front knee should not tiptoe.
  • Look forward and always keep your torso straight.
  • Do two sets with five repetitions on each leg.
7. Calf Exercises

How To Do:

  • To keep your balance, face a wall, and place your hands on it.
  • Leave the body parallel to the wall, raise the whole body with only the tip of the feet so that you will be exercising the calf.
  • Do two sets of 10 to 20 repetitions.
8. Jump Rope

Image: Freepik

In addition to being fun, skipping rope tones several limbs like calves, thighs and strengthens the bones.

How To Do:

  • With the rope in your hands, keep your spine straight and your feet aligned with your hips.
  • Take small jumps, cushioning the impact with the ground.
  • Keep your breath in mind.
  • And when turning the rope, use your fists instead of the arms.
  • Skip 100 times and rest.
9. Dumbell Thread

This exercise works the biceps by strengthening and shaping the muscles.

How To Do:

  • Choose a comfortable position, and the activity can do sitting or standing.
  • Take one dumbbell in each hand, keep your arms extended parallel to your body.
  • Now leave your body aligned, not going beyond the hips line.
  • The thread consists of pulling the halter towards the corresponding arm so that your palm is facing you.
  • Remain with the opposite arm extended.
  • And repeat the process like the other arm.
  • Do three sets with ten repetitions.
10. Climbing And Descending Stairs

It is a simple aerobic exercise that can do inside the building where you live. It aims to strengthen the calf muscles and increase endurance.

How To Do:

  • Maintain correct posture.
  • Wear shock-absorbing sneakers to save your knees from impact.
  • Initially, choose to climb three flights of stairs.
  • Rest 30 seconds and repeat the exercise.
11. Step Up On The Chair

How To Do:

  • Stand facing a sofa or chair.
  • Looking forward, always climb up and down, always with one leg at a time.
  • When climbing with your right leg, go down with your left, and change your legs when climbing.
  • Do two sets of 10 repetitions.
12. Dip In Chair/Triceps

How To Do:

  • Stand with your back to a sofa or chair (be careful that the chair does not turn), crouch down and rest your palms on the sofa.
  • Your knee should angle at 90 degrees, flex your arms until your elbow also angle at 90 degrees, only your arms should move.
  • Do two sets of 10 repetitions.
13. Flexion Arm With Knee Support

This exercise is responsible for modeling smaller muscles of the abdomen. It is also a cardiovascular exercise because it forces the heart to work and burns fat.

How To Do:

  • Lie on your stomach, and adjust your hands so that they are parallel to your shoulders.
  • Keep your knees firm on the floor, lift your torso, but keep your elbows low.
  • Make sure the spine is aligned and bend your elbow until it lies close to the floor as if you were going to lie down.
  • Return to the starting position by keeping your posture without lifting your hips.
  • Do three sets with 15 repetitions.
14. Knee High / Stop Running

It works the muscles of the whole body and strengthens the heart function. The ideal for this exercise is to vary the intensity for fat loss.

How To Do:

  • Choose a flat spot. See if there is any risk of falling or getting hurt.
  • Align the column. Lift your knees at a 90 ° angle.
  • Accelerate the race.
  • Run for 1 min, rest 30 seconds, and repeat the process.
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