The 9 best fitness exercises you can do at home
Do you always set your alarm clock to go to the gym before work, but ignore it when it goes off? Is it difficult for you to go to training after finishing your working day? Calm down, you are not alone. If you want to get rid of the stress of going to and from the gym, here are the best exercises you can do at home.
Fitness exercises to do at home: important information before starting
Do exercise at home It is very easy and saves you a lot of time. All you need is to know which exercises are the most suitable for you. to get in shape you don’t need any machine or any type of equipment, as they are not crucial for your training to be successful.
However, what is certain is that it is worth nothing to do the best fitness exercises if you then do not do them well or you dedicate yourself to eating as you should not.
Carry one healthy and balanced diet It is the key to the success of your training. And this is true whether you train in the gym or at home. You need eat lots of carbohydrates and fats daily to get the energy you need to give it your all at work, in your training sessions or in your private life in general.
At the same time, you need protein so that your muscles recover after training. If you don’t have time to start preparing a healthy recipe before or after exercising, but still want to reward your body with some energy and protein, our whey protein shake is the perfect option for you.
To prepare it, simply put a little water or milk in the shaker and add the protein powder. Shake it up a bit and voila! In a minute you have a protein-rich drink that also tastes great.
5 exercises to do at home without equipment + routines
|It trains:||Lower back|
|Instructions:||Get up slowly and in a controlled manner, not with a quick push.|
|Variation||Extend your arms forward to increase the angle and therefore the difficulty.|
|It trains:||Abdominal muscles + hip flexors|
|Instructions:||You must keep your back straight as you get up.|
|Variation – easy:||Raise your upper body just slightly off the ground (crunches crunch).|
|Variation – difficult:||Bring your upper body and legs together at the same time.|
3. Side plank with hip movement
|Instructions:||Lower your hips until they almost touch the ground, but don’t quite touch it.|
|Variation – easy:||At first, it may be difficult to keep your balance. Rest your free hand on your hip to fix it.|
|Variation – difficult:||Once you find it easy to maintain your balance, extend your arm up.|
4. Leg raises
|It trains:||The rectus abdominis muscle.|
|Instructions:||Keep your core muscles tight enough so that there is no gap between your back and the mat.|
|Variation – easy:||Bend your legs when you lift them.|
|Variation – difficult:||Push your hips towards the ground a little once you have your legs straight up.|
5. Iron Superman
|It trains:||The torso and balance|
|Instructions:||Make sure you don’t arch your back.|
|Variation:||Raise your legs and arms individually.|
4 exercises to do at home with weights
Of course, if you want to make your exercises a little more difficult, you can also train at home with weights. All you need is some dumbbells, a weight plate, or a kettlebell. You don’t have any of this at home and you don’t want to buy it? Don’t worry, you can always use a bottle of water. Here we leave you some exercises with weights that you can do at home without any problem.
1. Russian twists
|It trains:||The rectus abdominis muscle and oblique abdominals.|
|Instructions:||You must keep your legs as still as possible and your trunk upright.|
|Variation – easy:||Do the Russian twists without any weight.|
|Variation – difficult:||Try doing the exercise with a medicine ball.|
2. Walking lunges
|It trains:||The gluteus maximus muscle, the quadriceps and the deep muscles. Auxiliary muscles: the biceps femoris, the core muscles and the arms.|
|Instructions:||As you step your foot forward, your knee and ankle should be more or less in line. Avoid moving your knee and thigh to the side. You must move in a stable and coordinated way. If you find it difficult to do the exercise, practice first without weights.|
|Variation – easy:||Try doing static strides first (without moving from the spot) or load less weight.|
|Variation – difficult:||Carry more weight.|
3. Reverse butterfly
|It trains:||The middle fibers of the trapezius, the posterior part of the deltoid, the rhomboids major and minor, and the infraspinatus muscle.|
Auxiliary muscles: the upper and lower fibers of the trapezius, the anterior and lateral deltoids, the core muscles, the erector spinae muscle, and the thighs.
|Instructions:||Put your palm down and your thumb on top of your other fingers. The elbows should be slightly bent and the dumbbells in line with the shoulders. The weight must be distributed over the entire foot and the knees must be in line with the ankles.|
|Variation:||Drop your chest onto the back of a chair. This will make the thrust of the upper body smoother.|
4. Weighted calf raise
|It trains:||Calves, core stability and balance|
|Instructions:||Make sure your hips remain stable as you stand on your toes.|
|Variation – easy:||Use one hand to hold on to something.|
|Variation – difficult:||Try doing the exercise standing on one leg.|
The benefits of exercising at home
This is a brief list of the positive aspects of exercising in your own home; These are advantages to take into account when deciding how to get in shape on a day-to-day basis.
1. Increases commitment to exercise
Not having to leave the house makes it much easier to commit to this fitness plan. It is a way of not exposing yourself to excuses that would keep you away from your goal.
2. It allows you to have more things at hand
Another benefit of exercising at home is that in a matter of seconds you have access to a large number of resources and tools that belong to you: drink and food, different types of weights adapted to your abilities and objectives, and even large screens that They allow you to follow tutorials in real time, with sound and keeping a safe distance.
3. It provides you with quieter environments
In most cases, a home provides us with more silence than a gym or the rest of the spaces where people usually go to exercise. That means that, in addition to not stressing as much, you can even add Mindfulness exercises to your training routine.
4. It helps you focus more
By being in a place that offers you privacy and doesn’t expose you to distractions if you don’t want to, you can focus more on the movements you make. This is essential to do the exercises well and without injuring yourself.
5. Offer time flexibility
By not having to travel, it is easier for you to have the time you need to do all the exercises you want. In turn, you are more likely to be able to keep moving as often as you need, without stopping for many days in a row.
6. You don’t need to wait
Contrary to what happens in the gym, you do not have to share the space with many people who wait for their turn to use the materials. Your house, your rules.
What are the advantages of performing fitness workouts at home?
There are various advantages, including time and money savings, convenience, and privacy.
Can I work out at home without any equipment?
Certainly, there are numerous bodyweight exercises that may provide a good workout without the use of any equipment.
What kinds of bodyweight exercises are there?
Bodyweight exercises include push-ups, squats, lunges, planks, and burpees, among others.
How can I make my home workouts more difficult?
Increase the intensity by adding weights, increasing reps, or decreasing rest intervals.
How often should I do these exercises per week?
It depends on your fitness goals, but strive for at least three to four days per week.
How long should each exercise take?
Answer: For each exercise, aim for at least 30 seconds to 1 minute, then repeat for 2-3 sets.
Can I mix and match exercises in a circuit workout?
Absolutely, circuit training is an excellent strategy to maximize your workout time while keeping your heart rate elevated.
What are some circuit training examples?
A simple circuit workout may consist of 30 seconds of push-ups, squats, lunges, and jumping jacks followed by 15 seconds of recovery.
Is it okay for me to do these exercises if I have a physical limitation or injury?
Answer: It is critical to first speak with a healthcare expert, although there are adaptations and alternate workouts that may be performed to accommodate physical limits or injuries.
Is it necessary to warm up before performing these exercises?
Indeed, warming up is necessary to avoid injury and prepare your body for exercise. A quick warm-up could consist of 5-10 minutes of easy exercise, such as jumping jacks or jogging in place.
How do I increase the intensity of my workouts over time?
Answer: You can raise the difficulty by increasing the number of reps, sets, or weights, or by combining more difficult exercises.
What are some strategies for staying motivated to perform these exercises at home?
Setting objectives, measuring progress, and finding a workout buddy or support system can all help you stay motivated to keep up with your home fitness program.
Finally, doing out at home can be a simple and efficient approach to improve your fitness and general health. The nine workouts covered in this article can help you target different muscle groups while also improving your cardiovascular endurance. Remember to begin at an acceptable level for your fitness level and progressively increase the intensity and duration of your workouts over time. You may attain your fitness objectives and live a better, more active lifestyle by implementing these activities into your workout programme and remaining consistent.