7 exercises to try at home

7 Exercises To Try At Home: We do exercise for different reasons. Some just want to work out for your health and some to fit in your clothes better. Some to lose and some to gain weight. Ever since the lockdown that was imposed due to the covid-19, all the gyms were forced to shut down, and if you’re a serious exerciser, you would have noticed a drastic reduction in your physical activity.

Since we cannot step out of the house in quarantine, we need to find an alternative way of exercising to meet your fitness goal. It’s not too hard to find such ways. No matter your age or fitness level, these activities are some of the best exercises you can do at home. Both men and women can perform these exercises. Here are 7 exercises to try at home for beginners.

7 exercises to try at home

Here is the list of 7 Exercises To Try At Home.

1. Jumping jacks:

If you are into fitness or if you’ve been into the gym, you might have noticed that almost everyone does jumping jacks as a part of warmups or main Workouts. They are great for your cardiovascular health and also the best exercise for toning muscles especially the calves and the deltoids.

How to perform: Firstly, Stand straight with your feet together and hands closed on your sides. Jump along with raising your hands over the head and bring your feet apart and then, come back to the initial position. Start doing it as fast as you can.

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2. Side plank and its variations:

It’s the best exercise for obliques and helps you build stronger abs. A simple exercise for beginners for stronger abs and to strengthen your core. The plank can be done in many variations like elbow plank, Full plank, etc…

7 Exercises To Try At Home

How to perform: Start on your side with feet together while keeping the forearm below your shoulder. Now, balance the upper part of your body which is placed under your shoulder. Slowly raise your hip until your toe to head will form a straight line. 

Breathe in and out normally and allow your abdomen to be in the same position for some time as it provides a tight core. Hold on to the position for at least 30 seconds and repeat on the other side too for 3-4 sets depending on your strength.

3. Bodyweight squat:

Squats are one of the best exercises that helps you get in better shape when included in your daily workout plan. Squats in any variation strengthen lower body muscles. It mainly works quadriceps, hamstrings, glutes. Not just legs are involved but also, hips, abdominal muscles, and knees are also involved.

bodyweight squats

How to perform: Stand straight with hips back and back straight, chest and shoulders up. Spread your feet apart widely. So that, Your feet position should be wider than your shoulder.

Then lower yourself as if you wanted to sit down until your thighs are parallel to the floor. You can go down further if you want to get the maximum benefits. Then return to the initial position. Repeat 15-20 times for at least 3 sets for beginners. 

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4. Incline Push-ups:

Push-ups are the most effective exercise for strengthening muscles in the upper body. They are the best and must-do exercise suitable for all fitness levels. A beginner version to start with is to bend your legs at the knees so you do not have to lift your whole body.

How to perform: Place your hands either on the stairs or bench, whatever is easily available with your body held up at arm’s length. Your hands should be slightly out from your shoulder length. Breathe in as you lower your body towards a bench or stairs. That is fairly easy.

Now, as you get back up to the starting position you have to exhale. Performing at least 3 sets is recommended. Initially, Start with a small number and increase it gradually.

5. High knees:

High knees are considered to be the best HIIT Workout. This exercise works your thighs and hips.

How to perform:Stand straight with feet hip-width apart, as you stand to squat. Raise your right knee as high as possible and reverse the move. Continue pulling knees up quickly for 15-20 repetitions.

6. Go for a jog or sprint:

Walking, running, or sprinting is often recommended by health experts. However, these recommendations differ by your age, health, and fitness level. You can burn some amount of calories just by moving from one place to another.

There are several health benefits of a walk or a jog. In 1960, a Japanese researcher found that moving 10,000 steps a day could improve your overall health and fitness and could burn around 20% of an individual’s caloric intake.

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Regular walking helps increase strength, flexibility and it also boosts your metabolism. So, start moving more.

7. Skipping rope:

Rope jumping is the best form of cardio for you. It is a HIIT workout that is free and effective. It works the entire body.

skipping rope

HIIT exercise like skipping rope burns more calories and it is a trusted Source of faster fat loss results, particularly in the abdominal area. The Health benefits of skipping rope are many. Even the World Health Organization suggested jumping rope as one of the best exercises to perform.

I hope this article(7 Exercises To Try At Home) helpful for you.

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Mujja Saikumar, founder of The Muscly Advisor is an Aeronautical engineering graduate formed an obsession with fitness and helping people to clear all the health and fitness-related doubts through Blogs, videos, and social media. Instagram | Facebook | Twitter

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