Whether it’s stormy outside or your car’s in the shop, you can still make the most of your fitness routine right at home. Even some of the most effective exercises don’t require equipment or workout accessories. Your fitness journey toward better living goes beyond high-performance fabrics and versatile athletic apparel. This informative article highlights seven workouts you can do without leaving the house. Keep reading to learn more about at-home workouts that are easy yet highly effective.
At-Home Workouts for Everyone
Working out at home may not be for everyone, but having a few simple exercises in your repertoire can make all the difference when the gym just isn’t doable. Let’s take a closer look at some of the most impactful home workouts.
Body Weight Squats: Using your own body weight, you can reduce body fat while simultaneously toning your backside and thighs by squatting the day away. As if those benefits aren’t enough, your abdomen, ankles, calves, lower back, and obliques all play supportive roles throughout the squat process. Stand as tall as possible and spread your feet slightly wider than shoulder-to-shoulder. Hold your arms forward and straight at shoulder level, parallel to the floor. Keep your torso upright while arching your lower back slightly. Keep your core tight by bracing your abs. Bend your knees and lower your body until your thighs are parallel to the ground. Pause before standing and repeat 15 to 20 times per set.
Side Lunges: If you are familiar with regular lunges, you will love incorporating side lunges into your at-home routine. By lunging sidewise instead, you work your hips, glutes, and thighs in different areas. Start by standing with your legs spread slightly wider than shoulder-width apart and your toes pointed forward. Take a step to shift your body weight to one leg. Bend at the knee until your thigh is nearly parallel with the floor and your other leg is straight. Make sure your knee does not extend past your toes. Push off from your right foot to return to the starting position. Try three sets of 10 repetitions on each side. Optional: add ten-pound dumbbells to work your arms at the same time.
Planks: Planking is a static exercise that you can do right at home using your own body weight. Assume a similar position to the traditional push-up by planting your hands directly under your shoulders. Ground your toes into the floor and squeeze your gluteal muscles to stabilize your body. Be careful of locking or hyperextending your knees. Keep your neck and spine steady by concentrating on a spot on the floor. Keep your body as straight as possible while your arms are outstretched, and pause for 20 seconds. Increase your total pause time to achieve a thorough static workout while targeting your obliques, hips, and back, as well as the rectus and transverse abdominus muscles.
Leg Lifts: Looking for a quick and easy way to work your abs? Look no further than leg lifts. Leg raises, as they’re also known, are accomplished in the lying down position. We recommend using a yoga mat or some other comfortable platform between you and the hard floor. Place your hands, palm down, on the floor beside you. Raise your legs off the ground and exhale while keeping your knees locked throughout the entire motion. As you would in a plank, hold this pose for 30 seconds before returning to the starting position and inhale as you go.
Glute Kickbacks: Aptly named, glute kickbacks are an ideal training exercise for anyone that wants to work their glute muscles. Although there are several variations to choose from, one of the most effective for home is the kneeling kickback. Again, we recommend using a yoga mat or some other comfortable platform between you and the hard floor. Get down on all fours and align your wrists under your shoulders, knees under hips. Contract your core and keep your spine as straight as possible. Keeping a 90-degree angle at the knee, extend your right leg back and up until your thigh is parallel with the ground. The sole of your foot should face the ceiling. Contract your gluteal muscles, pause, and return to the starting position. Repeat 12 to 20 repetitions on each side.
Push-Ups: Whether at an incline or on the floor, push-ups are excellent for your pectoral, deltoid, and rhomboid muscles, as well as your triceps and biceps. If you decide to try incline push-ups, assume the traditional push-up position and place your hands on a raised surface. You can use your bed, a bench, a box, or any stable object that will safely support your body weight. Maintain your entire body in a straight line and lower your body until your upper arms dip below your elbows. Pause and then assume the starting position. Repeat 12 to 15 times per set.
Chair Twists: Chair twists are simple, yet they strengthen the lower and upper abdominals, obliques, hips, thighs, and back. Start by standing as tall as you can with your feet together. Bend your knees, reach your hips back, and lower your body until your thighs are nearly parallel with the floor. Raise your arms forward and up to maintain appropriate posture. Rotate your torso to the right side and secure your left elbow just outside of your right knee. Hold this pose for three breaths before returning to your starting position. Repeat the same pose on your left side. We recommend at least three reps for optimal results.
The key to each of these at-home workouts is that you start slowly. Don’t make the mistake of overworking a slim amount of muscles and neglecting all the others. Each of these seven workouts you can do without leaving the house provides a different kind of progress. Remember to get creative. You know your body and its limits. Experiment with these workouts to see which ones are right for you and your overall fitness goal. If you have any questions about this article, please contact us today for additional information.