From losing weight to attaining yet another level in your fitness goal, it’s not always necessary to hit the gym. Bodyweight exercises can be as effective and can be performed anywhere without the need for any equipment or gym subscription. You’ll only be using your own bodyweight to build strength, stamina, balance and also develop a good posture.
Here are 6 exercises you can do easily at home to give your body a full workout.
Bridges work on the lower back and strengthen the glute muscles along with the abdominal region, hamstrings and quadriceps muscles, which are an important muscle group for a good posture and a strong core.
Begin by lying on your back with both knees bent, and feet flat on the floor, arms by your side. Slowly raise your bottom, pushing with your feet to make a straight line from knee to shoulders. Return to original position and repeat till you achieve your desired number of repetitions.
To tone your thigh muscles and reduce fat, perform squats to target quadriceps and gluteal muscles in your legs, the toughest part of our body to work on. This exercise helps strengthen them and tightens your core. For better support, try wall squats and other variations.
Begin by standing with feet hip-width apart, keeping your toes straight and arms extended in front of the body. Start by squatting down onto an imaginary chair. Return to original position and repeat till you achieve your desired number of repetitions.
Lunges are a great way to improve strength and overall balance and give your thighs a serious workout. Lunges work on quadriceps, glutes and hamstring muscles and will help tone your legs.
Stand tall with feet hip-width apart. Take a big step forward with your right leg. Start to shift your weight forward so your heel hits the floor first. Lower your body until your right thigh is parallel to the floor. Press into your right heel to drive back up to starting position. Repeat with your left leg.
Planks are the best exercise to work on those core muscles and build a high endurance level. Planks not only work on the abdominal muscles but also the back and shoulder muscles.
Plant forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder-width apart. Ground your toes into the floor and squeeze glutes to stabilize your body. Hold the position for as long as possible without compromising your form or breathing.
There are numerous variations to add up to the difficulty level and for advanced training.
Crunches are the most effective exercise to work on those flabs tightening the belly region as it is the most prone area in our body to store fat.
Lie on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.
Try out variations and combinations as you get a hang to tackle some more difficulty levels.
Yet another great whole body workout exercise is the mountain climber.It builds stamina and strength while engaging the core muscles along with quadriceps to reduce fat from that mid-section of the body.
Start in a push-up position, alternate pulling your right and left legs towards your chest while maintaining a straight back. Repeat the movement in multiple sets to get the benefit of a full-body workout.
With these 6 exercises, take charge of your fitness even when you’re at home with a digital trainer on Rovo App.
Check out WorkoutParty! to do these home workouts with a digital trainer and invite your friends to do it together.