Health & Wellness

10 Home Workout Options To Keep You Fit

home-workout

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Home workout is new normal in times of covid. The pandemic has made access to gyms a lot more complicated. But this shouldn’t hinder us from stretching out those muscles and keep our hearts pumping effectively.

That is why we’ve brought the gym to you at no cost at all. There are several at- home exercises for you to try. Guess what? You don’t need any equipment to do them! All within the comfort of your home.

Get into that sportswear and follow us through these 10 simple workout routines.

Workout Options To Keep You Fit At Home

1. Forearm Plank

Forearm plank is a full-body workout that strengthens your core, back, arms and legs.

How to carry out

  • To assume the plank position, start by kneeling.
  • Place your elbows on the ground forming a right angle with your forearms. Your hands should also touch the ground.
  • Extend your legs behind you and tuck your toes under
  • Your body should form a straight line keeping your abs tight
  • Hold this position for as long as you can.

2. Mountain Climbers

Ever gone mountain climbing before? If you haven’t, it’s okay. The only thing you’ll be climbing here is your living room floor. This exercise is excellent for building muscular and cardio endurance. Several muscle groups-shoulder, arm and thigh muscles- are put into work. It is also suitable for an ab workout.

How to carry out

  • Firstly, try this home workout into a plank position with your shoulders directly over your hands.
  • Ensure your hands and shoulders are the same widths apart. Make your back flat, your head aligned and engage your abs.
  • Bring your right knee into your chest as far as the elbow (only if you can reach it). Return the knee right to the original position.
  • Repeat step 3 for the left knee bringing it towards your left elbow.
  • Keep on switching the legs by pulling one knee in and the other out
  • Increase your pace to your capability and keep “climbing” till you need a break
  • Remember to catch your breath as you move.

3. Hollow Body Hold

This home workout routine targets your abdominal muscles. It also strengthens your lower back muscles.

How to carry out

  • Lie down flat on the floor (face up) with your legs stretched out and arms by your side.
  • Engage your core and contract your abs and drive your lower back into the ground
  • With your abs contracted, gradually raise your head, arms and legs from the ground. Your arms should be extended as you raise them.
  • Make sure your lower back remains pressed to the floor as you do this
  • Hold in this position for as long as you can (e.g. 30 seconds).

4. Superman

This equipment-free workout has got you feeling like a superhero flying through London. It strengthens your lower back and works on your bum.

How to carry out

  • Lie face down with your arms and legs extended
  • Keep your neck in a neutral position and engage your core as you carry out the next step.
  • Gently lift your arms, legs, upper back and head off the ground
  • Keep your limb straight and pause for a second in this position
  • Slowly return to the original pose.

5. Bird Dog

This ensures another easy way of doing workouts at home. The bird dog is good for lower back function and may reduce low back pain.

How to carry out

  • Kneel and place your hands firmly on the ground. Make sure your hands are directly beneath your shoulders and your knees under your hips.
  • Keep your neck neutral and ensure you are stable.
  • Stretch your right arm to the front and the opposite leg to the back. Form a straight line from your hand to your foot
  • Hold for a few seconds and return to àstart position
  • Repeat this with your left arm and right leg.

6. Bicycle Crunch

Another effective home workout for anyone particular about their abs. It strengthens your core which facilitates good posture. It also works on your thigh muscles.

How to carry out

  • Lie flat on your back and place your hands behind your head
  • Contract your abdominal muscles. With your hands behind your head, raise your knees slowly from the ground and pull the right knee towards the armpit.
  • Just imagine riding a bicycle. Straighten your left leg as you bend the right one. Ensure they are both placed above the hips
  • Rotate your chest and touch your left elbow to the right knee as it comes up
  • Interchange your legs and repeat this step bringing your elbow to the opposite knee.

7. Bridge

This is an essential at-home exercise that strengthens your bum and thigh muscles.

How to carry out

  • Lie on your back with your arms by your sides and knees bent
  • With your feet flat on the floor, engage your core and raise your buttocks from the ground. Ensure your hips are fully extended
  • Squeeze your gluteus muscles at the top and hold for few seconds
  • Return to the start position and repeat.

8. Pushup

This is a very effective way of building those chest muscles. It also helps to improve your shoulder stability.

How to carry out

  • Assume a high plank position with your palms laid flat on the floor. Ensure your shoulders are directly above your wrists and legs fully extended
  • Brace your core and gluteus muscles. Bend your elbows at a right angle and bring your chest to the ground
  • Straighten your arms and raise your chest.

9. Side-Lying Hip Abduction

If you’re the type who sits for long hours, try this simple workout at home. It focuses on strengthening the muscles moving the hip.

How to carry out

  • Lie down on one side with both legs extended and one on top of the other
  • Bend your elbow and let your head rest on your arm
  • Raise the upper leg above slightly above the hip. Hold this position for about a second.
  • Return to the starting position. Repeat this for as many ties as you want
  • Switch to the opposite side and do the same.

10. Stationary Lunge

This simple exercise works your hip, leg and gluteus muscles. It also builds stability.

How to carry out

  • Place your right leg directly in front. Ensure your right foot is flat while your left foot is up on its toes
  • Bend both knees at right angles and lunge as low as you can. Your right thigh should be parallel to the floor.
  • Return to the start position. Repeat, then switch legs.

Final Word On Home Workout

There you have it! If you’re going to stay all day indoors watching TV, at least try incorporating any of these simple home workouts. Adopt a routine that works for you and stick with it. You may also like reading 10 Great Gift Ideas For A Fitness Lover

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