Everybody needs exercise, but not everyone has time for the gym or aerobics classes, or maybe they just want to do some quick exercises on a rest day from the gym.
Exercising at home can be just as beneficial as going to the gym, as long as you complete your 30 minutes recommended exercise – all is OK. So what are the best exercises to do? To save over complicating matters, here are 5 of the best exercises for home, and by completing these you can fulfill your daily recommended 30 minutes:
1. JUMPING
Jumping on the spot, or Jumping Jacks are more beneficial than they sound, building up stamina and increasing your heart rate. It will give the legs a complete workout, namely the thigh and calf muscles. Jumping on a small trampoline, also known as rebounding, is also great for firming your legs, thighs, abdomen, arms, hips and supports Lymph system health.
How to do it:
Just jump up and down, 5 or 6 inches is all that is needed. You can also try the Tabata approach: Set your phone timer for 4 mins. Do 20 seconds of jumping, 10 seconds rest, 20 Seconds of jumping and repeat until the entire 4 minutes is up.
2. BACK EXTENSIONS
This is a strength exercise that uses the resistance of the body to exercise the lower back muscles and the stomach muscles.
How to do it:
Lie face down with your arms by your sides, gently and slowly lift your head towards the ceiling as far as you are able, if you feel comfortable doing this you can lift your legs also. When you are at your limit, hold this position for 3 seconds and then lower yourself back to the starting position. As you condition yourself over time, increase the hold time to 5 seconds and eventually 7 seconds. Repeat 15 times.
3. PUSH-UPS
This is one of the old-time favourites, and one of the best you can do for building stamina, building the triceps and pecs all in one exercise.
How to do it:
Lie face down with the palms of your hands at roughly shoulder width, keeping your back and legs straight. Then lift yourself by pushing against the floor with your arms, and once reaching the highest point, gently lower yourself back to the starting position. If you find this is too much at the start, you can do the same thing with your arms. But rest on bent knees, as this will take some of the pressure off your arms.
4. SIT-UPS
Another easy exercise for the home, and great for that 6 pack you may be wanting, not only does it exercise the stomach muscles and back muscles, it is great for the hips with regard to strength and motion.
How to do it:
Lie on the floor with bent knees, your feet should be flat at this point, if you need support, you can place your toes under something to stop them from moving. Using the edge of the bed or couch are good options. You can either place your hands behind your head or use the easier option where you cross your arms over your chest. Once done, now raise your body towards your knees, and once you reach your limit, slowly lower yourself back to the start position. As this exercise can put quite a bit of strain on your back, do not do it if you think you could injure yourself.
5. SQUATS
This maybe a very simple exercise but it does wonders for shaping the buttocks and thighs, not only that, it is another exercise that just naturally increases stamina.
How to do it:
Stand with your back straight and your feet at shoulder width apart, now by bending your knees, lower yourself as far as you can go, pushing your hips and bum backwards. Continue this until you have reached your lowest point, pause for 1 second and then lift yourself back to the starting position.
There are several ways to do this exercise, so experiment to find the arm position that feels good. Here are some options:
Normal – hold your arms parallel to the floor in front of you.
With Weights – hold 2 weights, and place your hands on your shoulders.
With Weights + Normal – hold one weight out in front of you.
Goblet Squat – hold a weight just under your chin, bracing your stomach muscles, continue with the normal lowering movements.
As you can see, all these exercises require no equipment, even the weight in the squats can be done using anything that you have lying around the home, as long as the item is easy to grip and not likely to break into pieces if accidentally dropped.
You can go through all these exercises, and just do a few reps of each, or you can do multiple rep sets, if you have the time. Make it part of your daily routine as something you do at the same time each day.
Remember to listen to your body and start small, gradually building up over time.
Natural News DT
