Body workouts are designed to utilize multiple muscle groups, gets your heart rate pumping, and burns calories. There are many simple routines you can do anywhere, especially at home, to improve your balance, flexibility, and strength without gym machines or equipment. Exercising at home has many benefits, like no gym membership fees, can do anytime and just simply convenient. Before you start doing any exercises, make sure you always warmed up first. Do a few minutes of stationary run or a light jog around the house before starting your body workout routine to get your heart rate up a bit. In this article, we will explore 10 simple workouts you can do at home.
1. Superman Exercise (Horizontal Prone Position)
Starting by lying prone on your stomach with your legs extended, ankles with toes pointing away from your shins, arms extended overhead with palms facing each other. Relax your head to align it with your spine. Exhale, and raise both legs a few inches off the floor while simultaneously raising both arms a few inches off the floor. Gently inhale and lower your legs and arms back towards your starting position.
The Superman exercise is designed to engage your abs and also strengthens your back. This move also works your gluts and hamstrings, and increases your core strength. It is one of the most simple but effective exercises to train and strengthen the lower back. It also creates support and stability of the spine, reduces and prevents back pain, especially in the lower part.
2. Push-Ups
Position your body in a plank position with your palms flat on the floor, hands shoulder-width apart, and with your fingers facing forward or hands turned slightly in. , Slowly lower your body toward the floor until your chest or chin touch the ground. Press upward with your arms until your arms are fully extended at your elbows and you’re back in the plank, at the top of the pushup position.
Pushup is a fast and effective exercise for building upper body strength and can also strengthen the lower back and core by pulling in the abdominal muscles.
3. Vertical Jump
Stand with your knees slightly bent, then jump up as high as possible. Bring knees in toward chest while extending arms straight out. Land with knees slightly bent and quickly jump again.
Jumping increases your muscle tone, and builds both upper body and lower body strength. It also increase bone density and burns lots of calories.
4. Squat
Stand with feet parallel at shoulder width. Slowly start to crouch by bending hips and knees until thighs are at least parallel to the floor. hold for a few seconds before returning to a standing position.
Squats will help strengthen your bones and your muscles (and your knees!), and can also increase flexibility. Increasing the strength in your knees and hips can help to reduce injury while doing athletic or activity base work.
5. Crawl
Starting on hands and knees, rise up onto your toes, tighten your core, and slowly reach forward with right arm and right knee, followed by the left side.
Crawling engages your calves, quads, gluts, shoulder girdle, deep abdominal muscles, and muscles in your hips and feet. This form of exercise works on your whole body all over.
6. Burpee
Starts in a low squat position with your hands on the floor. Next, kick your feet back to a push-up position. Complete one push-up, then immediately return your feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion.
The burpee works your arms, back, chest, core, gluts and legs. It also triggers your heart rate as much as sprinting does. The burpee is a true full-body exercise, working most major muscle groups while also improving your cardiovascular fitness, and testing your balance and co-ordination. It address a whole range of muscles improves your strength and mobility in your day-to-day life.
7. Plank
Start in a high push-up position. Bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Keeping back straight, tighten core and hold the position for as long as you can.
Plank is a strength training pose that works all major abdominal muscles, while also strengthening your shoulder, chest, neck, glut, quadriceps, and back muscles. This workout works to contract the muscles by solely holding one steady, fixed position and it can provide you with lifelong health benefits.
8. Wall Sit
Place your back against a wall with your feet shoulder width apart and a little ways out from the wall. Slowly slide your back down until your thighs are parallel to the floor. Make sure knees are directly above ankles and keep back straight.
A wall sit can strengthen the quadriceps muscles and characterized by the two right angles formed by the body, one at the hips and one at the knees. It predominantly works your gluts, quads, hamstrings and your pain threshold. In other words, it is beneficial to your entire lower body.
9. Static Lunge
Stand with hands on hips and feet hip-width apart. Step your right leg forward and slowly lower your body until left back knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side.
Lunges help to strengthen your lower body, increase core strength and muscle tissues. The lunge workout engages your core abdominal muscles and helps you build balance and stability. Lunges are quite effective in terms of strengthening legs and buttocks, target large muscle groups of the lower body; boosts your metabolism and helps you lose weight as well.
10. Contralateral limb raises
Lie face down with arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up. Simultaneously lift your right arm and left leg off the floor.The arm should be a few inches off the floor, keeping it straight. Hold the position for a few seconds, then lower your arm back down to the floor. Repeat the exercise with your corresponding left arm and right.
Contralateral limb raises are an excellent way to strengthen important back muscles by keeping your core engaged and also strengthening your abdominal and all the muscles surrounding your core. It targets gluts, upper back and lower traps and also involves lower back and shoulders and helps to straighten and strengthen your back
There are many health benefits of exercise. exercise plays an important role in controlling your weight and preventing obesity. It strengthens your heart and improves your circulation. It can also can lower your blood sugar level and help your insulin work better. Exercise can improve your mental health while at the same time make it easier for you to quit smoking by reducing your cravings and withdrawal symptoms. Last but not least, it also helps to Strengthen your bones and muscles. With so many health benefits to exercising or body workout, it is by no means surprising that more and more people are putting in the time to grind their body to a fitter and healthier lifestyle.
Thank You for reading
Health and Fitness Warrior 