SIMPLE AND EFFECTIVE EXERCISES TO DO AT HOME

Simple and effective exercises to do at home
Simple and effective exercises to do at home

SIMPLE EXERCISES TO DO AT HOME

There are a lot of simple exercises you can do at home without any pieces of equipment. These exercises are equally practical and will make you feel refreshed and energized to take on the day afterward. Working out at home takes a lot of self-motivation because it is easy to get bored with the routine and just give up along the way. Maintaining a healthy lifestyle is great for one’s overall health. Ensure you stretch before and after you exercise; This is essential to free up the muscles. Try out these simple yet effective exercises at home to work on your entire body. Remember, consistency is key!

Jumping jacks

One straightforward and effective exercise that can be done at home is jumping jacks. This exercise is known as plyometrics or jump training. Plyometrics simply put, is a combination of aerobic exercise and resistance training. This activity is also a form of cardio exercise that works on your heart, lungs, and muscles. When done correctly, this exercise majorly works on your: glutes quadriceps and flexors. In case you have been looking for an alternative to jogging, running, biking, etc. Jumping jacks is an excellent alternative because all of these exercises help to increase your heart rate. Jumping jacks helps your body to move beyond its normal position, thereby stretching and strengthening your muscles. In case you are an athlete, this exercise will help give your body the strength and agility it needs to do sports that require multidirectional movement.  According to research, Jump training may be useful for bone health, too.
 Check out this video on how to properly do jumping jacks https://www.youtube.com/watch?v=c4DAnQ6DtF8

Crunches

Crunches are an excellent choice if you are looking for a simple and effective exercise to do at home. All you need is a yoga mat or just any kind of cloth really to protect you from the hard floor. Just like sit-ups, crunches help you build muscle, but unlike sit-ups, they work mainly on the abdominal muscle or what we like to call the core muscle. This exercise helps to strengthen abdominal muscles over time. But if not done correctly can lead to back pain. If you are a beginner, it is best to start with a set or 10-15. You can choose to increase the numbers as you get stronger over time. Performing crunches regularly can help strengthen your core muscles,  improve your posture, and limit the risk of back injuries later in life.

However, it is essential to note that doing crunches does not necessarily burn fat. The only way to get a flat and muscular stomach is to combine this exercise with a low-calorie diet, and fat-burning cardio exercises like jumping jacks.

Here is a video on how to do crunches https://www.youtube.com/watch?v=Xyd_fa5zoEU

Planks

Another useful and straightforward exercise you can do at home is Planks. Planks are one of the best bodyweight exercises you can do to get in shape. The fitness world truly embraces bodyweight exercises due to its simplicity, practicality, and effectiveness.  By just investing a little bit of your time, you can get amazing results within a short time. Holding a plank position has numerous benefits. It can strengthen and improve core definition, boost your overall metabolism, decrease the risk of back and spine injury, improve posture, balance, mental health. If you are a beginner, holding a plank position can be difficult. It is best to start small, hold a plank position for 15 seconds as a start, then build up from there.

Here’s a video on how to do planks the right way https://www.youtube.com/watch?v=ASdvN_XEl_c

Pushups

Pushups are a great way to build upper body strength. You can do them almost anywhere. When done correctly, They work on the pectoral muscles, triceps, and shoulders. One can strengthen The lower back and core by engaging (pulling in) the abdominal muscles; this is what the movement for pushups achieves. Pushups are fast and effective, and you don’t require any equipment to do them. If you are looking for a consistent and effective exercise routine, pushups are the right choice.  As a beginner, pushups might be hard to do but start small and increase the number as you get more comfortable. You can also try different types of pushups to spice things up as you get more comfortable. Feel free to follow this “pushup challenge “gradually; you can increase the numbers every week up to 100 reps in 2 months! Please note that it is vital you get the proper form to get the best results out of your pushups.

Check out this video to get your form right! https://www.youtube.com/watch?v=i9sTjhN4Z3M

Squats

We saved the best for last. Squats are another simple yet effective exercise to do at home. You can choose to do it with our without weights. The beautiful thing about squats is that we do it a lot in our daily lives. When you bend down to pick up something or just squat down to talk to a toddler or buckle your shoes, you are naturally doing a squat. Incorporating squats into your exercise regimen poses a lot of benefits, aside from being one of the best and most natural ways to tone your body.  Squats help burn calories, build muscle, improve flexibility, strengthen the lungs and heart, improve your metabolism, aid digestion, and improves the overall quality of your daily life. Squats can be done in various ways that can all serve the goal you are trying to achieve. This exercise does not just work on your lower body; it works on your entire body, giving you a well defined and toned figure. It is best to start small as a beginner until you get comfortable enough to intensify your workouts for the best results.

Check out this video on how to do squats for beginners https://www.youtube.com/watch?v=aclHkVaku9U.

If this information was helpful, do leave a comment below.

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References: https://www.fatherly.com/health-science/easy-workout-quick-workout/