7 Exercises That Can Be Done Easily At Home

We all know that doing a exercise everyday is a great way to keep ourselves healthy and fit. Right now the condition is very crucial to go out and also all gym are closed. So how can you do the exercise that can help to stay fit.

There is so many information you’ll get about home workouts which are now being a popular due to Covid-19 pandemic as we can’t go out.

Here are a list of exercise that will help you to stay fit and make yourself healthy.

Why these 7 exercises will rock your body? Get your answers here.

  1. Pushups

Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.

Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.

Start with 3 set of 10reps and gradually increases day by day.

  1. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.

Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.

Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.

  1. Lunges

Challenging your balance is an important part of a well rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.

Start by standing with your feet shoulder-width apart and arms down at your sides.

Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.

Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.

  1. Side planks

A healthy body requires a strong core at its foundation, so don’t neglect core-specific moves like the side plank. Focus on the mind muscle connection and controlled movements to ensure you’re completing this move effectively.

Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder.

Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.

Return to start in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch.

  1. Situps

Although they get a bad rap as being too basic, situps are an effective way to target your abdominal muscles.

Start by lying on the ground on your back with your knees bent, feet flat, and your hands behind your head.

Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Don’t strain your neck during the upward motion.

When your chest reaches your legs, begin the controlled phase back down to the starting position.

  1. Supermans

Lie prone (on your stomach) on a mat with your legs extended, toes pointing away from your shins, arms extended overhead with palms facing each other. Relax your head to align it with your spine.

Then Exhale, contract your abdominal and core muscles to stabilize your spine and slowly extend both hips (raise both legs) a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly.

Then Gently inhale and lower your legs and arms back towards your starting position without any movement in your low back or hips

  1. Front Plank

Lie prone (on your stomach) on a floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull toes towards your shins). Contract your core and abdominal muscles to stiffen your torso.

Then Slowly lift your entire torso off the floor, maintaining a stiff torso and legs. Avoid any arching (sagging) in your low back, hiking (upwards) in your hips or bending in the knees. Avoid shrugging your shoulder and keep your shoulders positioned directly over your elbows with your palms facing down. Continue to breath while holding this position for a specified time (6-7 seconds).

Then While maintaining a stiff torso and extended knees, gently lower your body back towards the floor before relaxing.