In today’s busy life, many people don’t have the time or opportunity to go to the gym. But regular exercise is very important to stay healthy and fit. Especially, those who work long hours in the office or at home, lack of exercise can cause various physical problems. Simple full body exercises can be done at home, which will maintain your fitness and ensure a healthy lifestyle. In this blog post we will discuss how you can keep your whole body healthy by doing some simple exercises at home.
Why exercise at home?
Many people think that it is not possible to exercise well without going to the gym. But the reality is, you can exercise at home at your own time and convenience. You can easily get fit without gym equipment or a big range.
Benefits of exercising at home:
- Low cost: You can exercise at home for free, avoiding the monthly cost of going to the gym.
- Saves time: You can exercise on time by yourself, saving the time of traveling to and from the gym.
- Personal privacy: You can exercise in private.
- No Equipment Required: Many exercises require no equipment. You can perform effective exercises using only body weight.
Simple and effective exercises at home
Squat
The squat is a very popular and highly effective exercise that strengthens the leg muscles, abdominals, and back muscles. Squats require no equipment. It increases muscle elasticity and helps burn calories.
Extend legs shoulder-width apart.
Bend the waist and slowly sit down.
Bend the knees to a 90 degree angle and slowly rise again.
Do 12-15 reps in 3 sets.
Push-up
Push-ups are one of the most effective exercises for strengthening the muscles of the whole body. It helps strengthen your chest, shoulders, arms, and abdominal muscles.
Support the body with hands and toes on the floor.
Keep hands shoulder width apart.
Slowly lower the body and raise again.
Do 10-15 repetitions in 3 sets.
Lunges
Lunges help improve leg muscles and hip structure. It is easy to do and very effective.
Take one leg forward from a standing position.
Bend the front knee at a 90 degree angle.
Place the other leg back and slowly descend.
Do 3 sets of 10-12 reps for both legs.
Plank
Plank is one of the best exercises to strengthen your abdominal muscles. It increases the elasticity of the entire body, not just the stomach.
Keep the body straight with elbows and toes on the ground.
Keep the back and waist equally in a straight line.
Hold for 30-60 seconds, increasing the time each day.
Glute Bridge
Glute bridges are very useful for strengthening hip and waist muscles. It strengthens your hip and abdominal muscles.
Lie flat on the floor with your feet flat on the ground and bend your knees.
Keep your back straight and lift above your waist.
Hold for a few seconds and slowly lower down.
Do 10-12 repetitions in 3 sets.
Jumping Jacks
Jumping jacks are a full-body cardio exercise that helps increase heart rate and burn calories.
Stand up and raise both arms above your head and spread your legs apart.
Bring the arms and legs together again.
Repeat this action rapidly, for 30-60 seconds.
Mountain Climbers
It is a powerful cardio exercise that activates the abdominal, back and arm muscles.
From a push-up position, bring one leg forward and quickly switch legs.
Continue at a brisk pace for 30-40 seconds.
Precautions before and after exercise
Warm-up must be done before starting any exercise. It prepares the body and protects it from injury. Similarly, cool down should be done after exercise to relax the muscles and keep the body healthy.
Simple full body exercises can be done at home and are very effective. The exercises mentioned above will help you keep fit and maintain a healthy lifestyle. Exercising even for a short time every day will increase your body’s flexibility and strength. Regular exercise and proper diet will keep you healthy, strong and fit. There are many exercises that you can do at home. Comment to know all about it.
