If you are not an athlete or bodybuilder - some at-home workout is enough for you to stay fit and strong. Also, it is pretty challenging for us to find enough time to hit the gym regularly in this busy world. Whatever strategies we follow, maintaining the proper balance of health, work, responsibilities, and social life is easier said than done. However, you can make things a bit stress-free by doing some effective at-home workouts that will help you burn extra calories and tone every inch of your body.
Here is a list of the five best at-home exercises that you will want to incorporate into your exercise routine:
Plank is undoubtedly the best at-home cardio workout that tones up your whole body. A perfect plank works the arms, lower back, and shoulders to improve posture and core strength.
To perform a proper Plank, start with placing your forearms on the ground shoulder-width apart, with your elbows directly under your shoulders. Extend your legs behind, keeping feet together and toes tucked under until your body forms a long straight line. Engage your core and squeeze legs and glutes without any sagging, arching, or tipping. Hold this position for at least 45 seconds or until you break form. Continue for 3 to 5 reps. Gradually add more time as your muscles get stronger.
The split squat is an effective exercise that provides maximum benefit for minimum time investment. It helps keep your ankles, knees, glutes, quads, and hips strong by working each joint.
To perform this exercise, take a knee-high bench or box and extend one leg behind you to rest your toes on the bench. Then slowly lower the torso straight down by bending the front knee until it forms a 90-degree angle. Hold this pose for a few seconds and then slowly come back to the starting position. Repeat for 6 to 8 reps on each leg. To progress this exercise, hold a few pounds’ weight in each hand to further challenge your muscles.
Glute bridge is essential for strengthening your lower back and improving hip mobility. If you are a desk-bound worker, you can benefit from this exercise.
Start with lying on your back with arms by your side, feet hip-width apart, and knees correctly bent. Slowly raise your hips upwards to create a straight line between your shoulders, hips, and knees. Pause for a few seconds there before lowering slowly back down. Repeat for 15 reps.
Single-leg deadlift targets the posterior chain to engage, activate, and stabilise, from the foot to the upper back and forearms. This exercise also supports the glutes and hamstrings to increase stamina and decrease the risk of injury.
First, stand straight with any heavy article at home (a replacement for a dumbbell) in one hand. Take the opposite foot off the floor and extend it behind you as you lean forward at the hip. Keep your back straight, and the working arm extended down towards the floor. Keeping a slight bend in the standing leg, slowly return to the starting position—repeat ten reps on each side.
Lateral step-ups address the significant muscles of the body, from the core to quads, hamstring, and glutes, to increase your speed and workout efficiency. Also, this exercise balances strength on both legs to improve agility in all directions.
Start by standing next to a two to three-foot-high bench or box. Step sideways up onto the bench with the inside foot. Keeping the core and glute muscles engaged drives the outside knee until the thigh is parallel to the ground. Hold there for a moment, then lower down to the starting position with control. Repeat with each side 10 to 15 times.
Managing a proper exercise routine, consuming a healthy diet, and getting enough rest is the foundation of balanced physical and mental health. Anyone can perform all five exercises at home or at the gym to maintain a standard fitness routine. If you are already committed to a balanced diet, just try these five exercises for 30 minutes, five days per week, and it will be enough to keep you fit and healthy.