Exercising is important for your overall wellness. Aside from the physical benefits, working out can also enhance your mood, increase your cognitive function, and reduce stress. With the current global health crisis, our living rooms and bedrooms have suddenly become our mini-gyms. Are you wondering if doing a full-body workout with little equipment and space at home is possible? The answer is YES!
In this post, we will show you 6 simple exercises that you can do in the comfort of your own home, with little or no equipment at all. With these exercises, you get a full-body workout as it targets your core, upper body, and lower body muscles. You could also check out this fitness blog for more.
This simple bodyweight exercise targets your, core and helps you build strength and stability. It works a number of muscles in your body, improves muscle as well as bone strength, aligns your spine, and improves your ability to focus. There are different kinds of planks, but as a beginner, you could start with the standard plank.
To do this, lie belly-side down on the mat. Flex your feet to put your toes on the mat. Make sure your feet are less than hip-width apart. Place your palms on the mat as you take a deep breath. Push your body up and straighten your arms. Be sure to keep your elbows locked to maintain stability.
Dead bug exercises are abdominal exercises that improve your coordination. They are also great in helping control front-to-back pelvic tilting and the rotation of the hips. To do the dead bug, you need to lie down on your back with your knees over your hips. Bend your knees and ankles at a 90-degree angle and press your lower back against the floor so you can’t slide your hand underneath your back. By controlling your pelvic tilting, you also control the arch of your lower back.
Put your arms straight up, pointing to the ceiling. From this position, extend one of your legs. Reset to your starting position and do the same to the other leg. You can alternately extend your leg, or finish the set on one leg before doing the next.
Another variation you can do is to move your arms and legs at the same time. You can either do it using the arms and legs on one side or swing opposite sides. The key is to constantly put your lower back in contact with the ground and only move your limbs.
Lunges are one of the most popular movement patterns when it comes to lower body training. Its movements have a pleasant way of stressing both the front and the back of your body, as well as your core. Doing lunges increases the strength of your legs and glutes, promoting functional movements.
Stand straight and put your arms at your sides. Put your feet about six inches apart. Step forward using one of your legs and lower your body until both your knees are bent at a 90-degree angle. Make sure your back remains straight as you do this. Your abs should be pulled in. Reset to your starting position and do the same with your other leg. Repeat the movement several times.
Push-ups enhance upper body strength. This exercise works your shoulders, triceps, and pectoral muscles. It also engages your core and lower back.
To do the push-up, get on a high plank first with your arms directly below your shoulders. Put your legs straight and flex it behind you. Also, make sure your butt is not too low or too high, keeping your alignment intact. Then lower your chest down to the ground, with arms at 90-degree angles, and then push right back up again.
The dumbbell shoulder press is an upper body exercise that targets the shoulder, triceps, and trapezius muscles. Doing this daily helps tone your arm muscles, and avoids flabby arms. If you’re a beginner, start with a lighter pair of dumbbells and work your way up to heavier ones.
For the starting position, put your upper arms at 90 degrees, parallel to the floor. Tighten your core as you press the weight, slow and controlled, to the top of your head, and then back down to the starting position. Make sure your abs are held tight as you repeat the exercise and complete your set. Doing the dumbbell shoulder press while standing adds a bit more pressure to your core, but you can also do this sitting.
Burpees may be the most challenging form of exercise on this list. As a total body calisthenics exercise, burpees can be very exhausting to do. Some variations of burpees would require you to do push-ups, squats, and jumps. However, this exercise also burns a lot of calories, making it well worth your time and effort, especially when you’re aiming to lose weight.
There can be as many as 25 different burpee variations, but for those who haven’t tried it yet, it is better to start with the standard version. To do this, you must stand straight. Then, squat down and step back to a plank. Get your feet forward one at a time into a squat position, and stand back up to your starting point. Repeat this to complete your set. The motions may feel slow, especially when you are still getting used to them. But, as you continue to repeat the movements, you will soon find the execution fluid.
These exercises are simple, and just about anyone can do them. Do 3 sets of 10 to 15 repetitions a day and you’ll get a fit, toned and healthy body even if you can’t go to the gym. If you find these too easy, you can do increase the repetitions and sets.