A healthy lifestyle depends on maintaining a healthy body. But not everybody has the time or means to visit a gym frequently. But, it does not imply that you cannot exercise at all. There are actually lots of simple activities you may perform at home to maintain your fitness.
This blog will explain 10 easy exercises that are straightforward yet potent workouts for a healthy lifestyle like Jumping Jacks, Push ups, planks.
Table of Contents
- 1. Jumping Jacks
- 2. Push-ups
- 3. Squats
- 4. Lunges
- 5. Plank
- 6. Mountain climbers
- 7. Burpees
- 8. Tricep Dips
- 9. Side Plank
- 10. Cobra Stretch
1. Jumping Jacks
Everyone is familiar with the popular exercise known as jumping jacks. They exert all of your muscles and raise your heart rate.
Start with your feet together and your arms by your sides to perform a jumping jack.
Then leap, extending your legs, and raise your arms above your head.
For a set of 10-15 reps, repeat.
Push-ups are a fantastic exercise for building up your triceps, shoulders, and chest. Start in a plank position with your hands right beneath your shoulders to perform a push-up. Bending your elbows will help you lower your body to the ground.
Repeat for a set of 10–15 reps, pushing yourself back up to the starting position.
Exercises that work your glutes, quads, and hamstrings well include squats. Stand with your feet shoulder-width apart and your toes pointed forward to perform a squat. Then, assume the position of a chair by bending your knees and bringing your hips down. Keep your knees behind your toes and your back straight.
Do a set of 10 to 15 repetitions, stand back up and repeat.
Another exercise for the lower body that works the quads, hamstrings, and glutes is the lunge.
Start by standing with your feet hip-width apart and perform a lunge. Then, take a large stride forward on one leg while bending both knees almost to the floor. Keep your front knee behind your toes at all times.
Repeat with the second leg for a set of 10-15 reps, then push yourself back up.
You can perform lunges as below without dumbbells.
The plank is an excellent workout for strengthening your core. Begin in a push-up position with your hands directly beneath your shoulders. Then drop yourself onto your forearms. Make sure your body is in a straight line from head to heels. Hold the position for 30 to 60 seconds.
6. Mountain climbers
Mountain climbers are a total-body workout that works your core, shoulders, and legs. Begin in a push-up position with your hands directly behind your shoulders to perform mountain climbers. Then, rapidly switch to the opposite leg by bringing one knee to your chest. Repeat this motion for a total of 10-15 repetitions.
Burpees are a difficult exercise that works the entire body. To begin a burpee, stand with your feet shoulder-width apart. Squat and place your hands on the ground. Perform a push-up by jumping your feet back into a push-up stance. Stand up by jumping your feet back towards your hands. Jump up and down for a total of 10-15 reps.
8. Tricep Dips
Dips are a great way to develop your triceps. Sit on the edge of a chair or bench with your hands next to your hips to perform dips. Then, with your hips off the chair, bend your elbows and descend your body to the floor. Push yourself back up and repeat for a total of 10-15 reps.
9. Side Plank
The side plank is a plank variation that works your obliques. Begin in a plank posture on your side, with your elbow directly under your shoulder. Raise your hips to form a V shape. Repeat for a total of 10-15 reps.
10. Cobra Stretch
The Cobra Stretch is a yoga practise that focuses on the muscles of the chest, shoulders, and abdomen. Lay face down on the floor with your hands beneath your shoulders to perform the Cobra Stretch. Maintain a close grip on your elbows and drive your hands into the floor to lift your chest while keeping your hips on the ground. Hold the stretch for 15-30 seconds before releasing it. This stretch can assist improve posture, promote spinal flexibility, and relieve shoulder and neck tension. It is an excellent workout to integrate into your daily routine, particularly if you spend a significant amount of time sitting or working at a desk.
To summarize, being active does not have to be difficult or costly. You may enhance your overall health and fitness without a gym membership or any additional equipment by performing these 10 easy exercises at home. Incorporating these exercises into your daily regimen will help you develop your strength, flexibility, and energy levels. Remember to start with a few reps and gradually increase the intensity and number of reps as you get stronger. Make fitness a top priority and commit to a healthy lifestyle that includes regular exercise and nutritious food.