Although most fitness enthusiasts do enjoy going to the gym, there are instances where they cannot. However, this doesn’t mean that they won’t be able to stay fit within the comfort of their home. There are a number of exercises that can be done at home, and they are very effective in losing weight and gaining muscle mass. That said, we have covered the 5 best exercises to do at home. Read on to find out what these exercises are.
1. Push Ups
For those who want to increase their body strength and tone it down, doing push ups is one of the best ways to do just that– no wonder why it has been the basic body weight workout for centuries. Despite the fact that it’s quite simple, this doesn’t mean that it’s ineffective. As a matter of fact, it’s capable of strengthening the pectoral as well as the tricep muscles of the upper body. However, it’s not limited to that either. It can be considered as a total body exercise because it also incorporates the oblique, abdominal, and lower back muscles, as well as the quadriceps, hip flexors, and calf muscles. Since there are a lot of muscles involved whenever you perform push ups, it’s indeed a powerhouse for burning calories.
Drop your hands on the floor together with your knees; they must be positioned slightly wider than shoulder width. Then, bring your knees up off the ground. That means your weight would be evenly distributed on your hands and toes. Make sure your back is flat, and get as close to the ground as possible without breaking the straight posture. Slowly press back up until your body is completely straight. Do this for at least 10 repetitions.
2. Mountain Climber
This exercise is also referred to as “Rabbit Chasers.” The reason it’s included in our list is because it’s an exercise that burns a lot of calories and offers overall body toning benefits. It can strengthen the abs, hamstrings, arms, and quadriceps. Not just that, it’s also a glute workout perfect for those who are trying to lose weight.
You don’t need any equipment to do the mountain climber. It’s also easy to incorporate to any home workout routine and can be modified depending on your preference.
To perform this workout, you should start with your hands and toes in a push up position, then bring one knee as far as you can underneath your body going toward your chest. Allow your foot to tap the ground briefly and do the same with the left. The shorter the time it takes to alternate the leg position, the more vigorous your workout will be.
3. Jumping Jacks
Jumping jacks is a form of cardiovascular exercise that has been around for centuries and often used for warming up. It’s an easy way to get your heart rate up without the need to use any equipment nor get out of your house. Also, there are several variations of jumping jacks that make it a total body workout for the heart and lungs. That’s why it’s even the favorite basic training move in the US military.
Perhaps, you already know how to perform jumping jacks. The key is, your jump should be coming from your back to your start position to one complete repetition and this should be repeated for a several times.
4. Pilates with Leg Raise
The pilates with leg raise is an advanced pilates exercise that’s more complicated than the typical side plank. This exercise strengthens the obliques and it also offers outer thigh toning and stabilizes the muscles of the shoulders as well.
Start by lying on your side and have your feet stacked. Then, the lower part of your body should be propped up on the lower right forearm and elbow; while pressing the shoulder down and away from the neck.
Breathe in and breathe out while lifting your hips up into a side plank. This would make your body form a straight line from head to toe. Position your left hand on your hip and keep the line perpendicular to the ground.
5. Squat Jump
The squat jump is an intensified version of a traditional lower body move. This one builds strength and increases tone in just a short amount of time. Not just that, squat jump is also effective in burning lots of calories.
You should stand with your feet shoulder width apart and slowly lower down into a squat position. Then, push up through your heels and use as much force as possible to jump straight up.
There you have it. These are just some the basic, yet effective exercise routines that you can perform at home.