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10 Easy Exercises that you Can Do at Home

Updated on July 7, 2018

Why is it recommended to do regular exercises?

Having regular workouts is recommended for all human beings by experts in the mental field. So, because you are not a professional athlete or player, it does not mean you are spared from body exercises. In fact, you need it more than people who have to exercise for a living, especially if your job requires staying in one position for a long time or sitting behind a desk for prolonged periods.

Regularly putting your body through exercises will give these things to you:

  1. Happiness. You will feel happier because exercising is a good way to relieve stress. You will experience muscle relief which in turn somehow leads to mental relief as well. Hence, if you start to exercise now, you will feel happier later.
  2. Good skin health. Your skin will be smoother and generally free from toxic wastes that do not come out with taking a shower. Exercise helps to heal your skin from within.
  3. Body Strength. Have you ever desires to feel stronger and be more resistant to harsh environmental conditions? Well, try exercising daily and see what happens to the strength of your muscles and bones. See how energetic you become when your body adjusts to exercises.
  4. Strong immunity. The wise person who came up with an apple a day keeps the doctor away, must have forgotten to mention workouts. Eating healthy is good, but it is not enough. You need to alter that proverb a bit, say to something like 'an apple a day and a workout routine will keep the doctor away.'
  5. Weight loss. If you are fighting a battle against obesity, you will need to include exercises in your weight loss regime. Remember to keep sane about it and have reasonable expectations.

List of easy exercises that you can do at home

Health experts recommend exercises to keep fit. Do you believe you must go to the gym to exercise? You can still manage to keep fit within a limited budget and better yet, in the comfort of your home.

These are a few examples of non-equipment exercises that you can easily pull off in your home under your own supervision or that of your loved ones.

It is important to keep in mind that doing exercises at home on your own requires self-motivation and dedication. Although they may seem simplistic and easy, you will need to be self-driven and commit to your decision to pull off these exercises.

1. Push-ups

Push-ups target the arms, legs, hips, shoulders, and midriff. Do daily push-ups as a warm-up exercise or as an integral part of your daily exercise routine. Lie on the floor facing downwards. Stretch your legs behind you. Rise up with your arms at a right angle. You can either put your palms flat on the ground or as a fist. Use your arms to push your body up, then down while keeping your body straight. The standard push-up is to rise and fall in this position while supporting yourself with your toes. You can modify this position by using the knees instead.

2. Squats

Squats are good for your waist, butt, and leg muscles. The main aim of squats is to tone your leg muscles. They also improve your general body posture. Do them at home frequently enough and you will find it easier to maintain a good posture with your spine. To do a regular squat, place your feet slightly apart. Straighten your spine and put your arms stretched forward parallel to the ground or put your palms behind your head. Lower your body while in that position so that your knees move forward. Keep your thighs parallel to the ground when doing fitness squats.

3. Lunges

Lunges are beneficial to your leg and abdominal muscles. Stand with your legs almost 1 foot apart. Take a step forward with one leg and bend to make a 90-degree angle. The other knee that remains back will be bent at approximately 90 degrees as well but it should not touch the ground. Do several of these lunges by alternating the legs until you feel like you are doing something.

4. Gluteal bridges

As the name suggests, these focus on enhancing your gluteal muscles. These are the muscles that form the buttocks. Glute bridges also help to burn belly fat. Lie down on the floor in a supine position. Bend your knees so that they are parallel to the floor. Stretch your arms at the sides on the floor with your palms flat on the ground. Lift up your hips. You will be using your shoulders and feet for support. Repeat the movements.

5. Leg raises

Leg raises are great for fat burning around your waist and toning the leg muscles. They are quite simple to do once you master the exercise and your legs get used to it. Beginners might feel a burning sensation in their legs or experience soreness of the lower limbs. However, once you get used to it, the only thing you will experience is having awesome legs. Just lie in a supine position on the ground. Put your legs close together. Lift them up while keeping them straight so that they can form almost half of a right angle with the floor or go all the way until your feet point upwards. Do not bend at the knees and keep the legs together. Repeat this move a couple of times.

6. Spiderman

Spiderman focuses on your oblique abdominal muscles. Place your body in a horizontal position with your face down and support yourself with your arms and toes. Be in the position which you take when doing push-ups. Now bend your arms slightly like you are doing a push-up, but do not rise up. Move your left knee toward your left elbow. It imitates the crawling or climbing of a wall like 'the Spiderman.' Repeat the movement with the right knee and elbow. You can start with any side that you are comfortable with.

7. Jumping jacks

Jumps may seem too easy to be done and that is why you can comfortably do this exercise indoors. All you need is a floor to land on and space that is clear and free of equipment that could pose a danger. Stand with your feet close together and your arms on your side. Jump with your legs and arms spreading outwards. Return the legs together when you hit the floor. Repeat several jumps until you sweat. Jumping jacks are good for your legs muscles and help in losing weight.

8. Wall-sit

Have you never sat on a wall? Well, you can. First, make sure that your floor is not slippery. You can wear shoes to keep you from slipping or place a mat under your feet. This is how you do it. stand with your back against the wall. Bend into a sitting position keeping your back straight against the wall. Hold this positions for 10 seconds for beginners. You can adjust the time to 30 seconds, 45 seconds up to 2 minutes every day.

9. Plank

The Plank exercise strengthens both your upper, lower body and your arms. It is also good for burning body fat, hence it is often incorporated in weight loss workout regimes. You face down and hold yourself with your palms flat on the ground and the legs straight behind you. Place your foot in a manner that you are supporting yourself with your toes. Maintain this position for 10 seconds for beginners. You can slowly increase the time that you hold in a plank position later. This is the first position for other exercises such as push-ups and Spidermans.

10. Crunches

Crunches strengthen your shoulders, neck and abdominal muscles. They are good for weight loss and easily done at home with no equipment at all apart from your own body. lie down on the ground with your face facing upwards. Bend your knees and keep your hips almost a foot apart. Hold your head with palms such that your elbows are bent. You can crisscross your fingers. Now lift your shoulder off the ground. A version of the crunch exercise that includes moving one leg towards your face at the same time that you move your head, is known as the bicycle crunch. Repeat the movement until you feel that burn in your abdominal muscles.

Simple indoor exercise guide for beginners

starting out with these exercises is challenging for most since you will not know how many movements to do. The list below will give you a guideline of how to pull off the ten indoor exercises when you are just starting. Make it a daily routine and in three months you will notice a difference in your body.

  1. 10 push-ups
  2. 10 squats
  3. 10 lunges (each leg)
  4. 10 glute bridges
  5. 10 leg raises
  6. 10 spiderman moves(each leg)
  7. 30 jumping jacks
  8. 30 second-wall-sit
  9. 30 second-plank
  10. 10 crunches

Give no more excuses. Keep fit without spending by doing these easy, safe exercises. Start with these 10 indoor exercises and with time you will master other variations.

© 2018 Centfie


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