Exercising is always a challenge, especially when you first begin and the thought of going to a gym, which for many people is out of the question, is daunting. But you don’t have to go to the gym or hire a personal trainer to exercise – your own home is enough. In fact, with the right type of exercises, you can strengthen your muscles, become more flexible and gain stamina all from the comfort of your home.
This article consists of ten basic yet efficient home workouts that have been planned for newbies. Many of these exercises are bodyweight exercises, emphasize correct technique, and give great outcomes when performed regularly.
1. Jumping Jacks
Jumping jacks are an enjoyable aerobic exercise that can be used to warm up your heart rate and your body for the session.
How to Do It:
One has to stand with the feet touching one another and the arms by the side of the body.
Leap, with your legs apart, slightly wider than shoulder-width apart, and simultaneously lift your arms high above your head.
Jog back to the initial position by jumping to place your feet shoulder-width apart and letting your arms fall.
Continue this for 30 seconds to 1 minute.
Benefits:
Jumping jacks increase pulse rate, enhance simple coordination and work out every single muscle of the body- thus the best exercise to warm up.
2. Squats
Squats are a very effective compound lower body exercise that can help build the quadriceps, hamstrings, glutes, and core as well as build stability.
How to Do It:
Start with your feet about as wide as shoulder width apart and your toes lightly rotated outwards.
Place your arms parallel to the ground, in front of you or join your hands together.
Sitting back with your heels, flex your knees and lean your upper body as if you are sitting on a chair that is not there.
Tuck in your belly and keep your back straight.
Lower down until your thighs are parallel to the floor and then go back up again.
Perform 10–12 reps.
Benefits:
Squats work specifically the leg muscles and the gluteal muscles and also strengthen movements such as walking up the stairs or even just walking.
3. Push-Ups
The push-ups are traditional callisthenic exercises that work the chest, shoulder, arm, and abdominal muscles. To those who find the exercise too challenging, adjustments such as doing the pushups while kneeling can be made.
How to Do It:
Get into a plank pose; place your hands shoulder-width apart though ensure that your body maintains a flatline posture.
Pull your elbows down to bring your chest towards the floor but maintain a good posture of your back.
Congratulations, you’ve completed one rep. Press through your palms to bring your body back to this original position.
Perform 8–10 reps.
Modified Version: The intensity will be reduced if you keep your knees on the ground all the time.
Benefits:
It helps in strengthening the upper body, makes the muscles of the abdomen strong, and does not require any equipment at any place.
4. Plank Hold
The plank can be regarded as one of the most effective elementary exercises to work with core muscles and enhance stability and correct posture.
How to Do It:
Lie face down on the floor. Lay your forearms on the floor, your elbows directly beside your shoulders.
Get up from the floor, supporting yourself with your toes and your forearms. Make sure that your body forms a straight line from your head down to your heels.
Tense for about 20- 30 seconds, and then gradually progress towards the maximum hold time.
Benefits:
Planks help in the build-up of the ab muscles, lower back muscles and oblique muscles as well as improving stamina.
5. Lunges
If you want to work on the legs, glutes and hips as well as the balance and coordination of a client, lunges are ideal.
How to Do It:
Be sure to stand upright, feet shoulder-width apart.
Move one leg ahead and bend both at the knee so that they are perpendicular to the ground.
Ensure your front knee does not go past your toes and ensure the back knee is slightly off the floor.
This should be done and then pushed back to the starting position while the other leg should be used.
Perform 10 reps per leg.
Benefits:
It also improves lower body flexibility, corrects muscular imbalances and develops strong muscles.
6. Arm Circles
Arm circles are one of the easiest and safest exercises for the shoulders that also help in increasing the flexibility of the upper limbs and also act as warm-up exercise.
How to Do It:
Standing straight with your arms stretched out to the sides at a level parallel to the ground.
Using your forearms, make circular movements in the forward direction for 20 seconds.
For the next 20 seconds, reverse the direction and row backwards.
Benefits:
Arm circles can be used to work the shoulders and to increase the circulation of blood in the upper body.
7. Side Plank
The side plank is fairly similar to a regular plank in execution however it targets the oblique muscles and builds up the core.
How to Do It:
Lay on your side with your legs parallel to each other and your feet are on top of each other.
Lay your whole forearm flat on the ground and make sure that your elbow is placed right beside your shoulder.
Raise your hips from the ground making yourself into the position of a bridge from head to toe.
Try to hold the position for a range of 15-30 seconds before switching sides.
Benefits:
Side planks benefit individuals through strengthening the muscles of the core, and the oblique muscles and also aid in body balance.
Conclusion
These 7 easy and effective home workouts are ideal for those new to fitness and wanting to kick start their health journey. The elegance of these exercises is that you don’t require any machinery or membership to a fitness centre to do them. If you want to see some changes, stick with the routine and try to exercise 3-4 times a week while gradually increasing the volume and the hardness of the exercise.
Of course, it is crucial to maintain good posture to avoid injury and to get the maximum effect in exercising. We invite you to add these workouts to a healthy diet, drink water, and have fun while getting healthier and stronger at home!
