8 exercises to do at home

8 exercises to do at home

Many of us are so busy in our lives that we cannot make time for ourselves, for our body, thus many of us lead an unhealthy life. People are so focus for their career that they do not have for gym. So, what to do? Today we will be advising some exercises to do at home. Just make one hour of your busy schedule for your health and trust me it will be beneficial for you.

1. Pushups

Pushups are the most basic exercise that you should do every day, also you don’t need a lot of space to perform pushups, use you dining space or if you have enough space in your bedroom.

Pushups concentrates on your chest muscles, deltroids and little bit of triceps. Always remember to maintain proper form for pushups or you may have injury.

You can perform anyform of pushups namely smallgrip, widegrip, diamond pushups. Each of them have their own benefits. Small grip is just to keep one and a half feet distance between your hands,it enhances your triceps and delts mainly . Wide grip is to take distance a palm more than your shoulder width , it mainly focuses on chest muscles. Diamond pushups form includes to make cone shape with your palm then balance your body upon it then perform pushups, diamond pushups works wonder for the tricep muscle.

You should perform 4 sets of 20 to 25 reps pushups everday.

2. Dips

Dips are a kind of pushups just in a different posture , and if not more difficult than pushups. So, the posture includes to keep your hand on the ground just like pushups but this time you have to put your legs a bit higher than your body level . You can put your legs on a bench, chain or the best thing is to perform dips on stairs where you eill be abail to maintain the perfect balance. Your body must make a sloping position with respect to ground

Dips make your deltroids strong , also works on your upper chest

Try to perform 3 sets of 15 to 20 reps dips every day.

3. Pullups

One of great exercises to do at home if and only if you have a pullup rod. If you are not having pullup rod I will advice you to get one , now a days you can get simple pullup rods which you can attach at any place of the house very easily. Pullups are probably the best body weight exercise. All of your body weight is to fall on your hands and you have to balance it.

Pullups also has different forms namely the wide grip, the short grip reverse.

The wide grip is to take the longest distance your hands can stretch while holding the rod, it word mainly on our lat muscles, deltroid and forearms.

The short grip reverse concentrates on the biceps muscle keeping shoulder distance between arms, probably the best bicep exercise to do at home if you are having a pullup rod.

4. Squats

Squats are the one of the best exercises to do at home for your legs. Now for squats you must maintain the proper form (posture), which is to place your legs shoulder length apart and sit up to 90 degree with your knees and thighs keeping your back straight.

You can perform squats on normal floor or yoga mat, does not matter, you can also perform squats on flat bar just to make it more difficult and effective.

Perform 3 sets of 20 reps squat daily to make your legs stronger.

5. Calf muscle extension

Another great exercises to do at home , all you will need is a stair or an edging surface. Just balance your body on your toe while standing on an edge , keep your ankle outside. Now slowly rise up, hold, then down. You will realize your calf muscle is experiencing contraction.

Best part of this exercise is you don’t need a lot of space to perform. A small edging surface is enough to make your calf muscles strong.

Try doing 2 sets of 33 reps calf muscle extension daily.

6. Lunges

Want to make whole of your legs strong? Well this is one of the best exercises to do at home. Lunges mainly focuses on back muscles of the thighs , also front part and claves. Truly a great exercise.

You need to put on leg forward , both legs in a line then sit as you would do while proposing a girl .Perform 10 reps for each leg at a time or you can take steps if you have enough space in your house. Just to make the exercise more difficult you can carry dumbbells in your hands, this will give extra pressure to your thighs.

Try to perform 3 sets for each leg counting 15 reps everyday.

7. Sit ups

Most of us may have a decent figure put are in problem with our growing and bulging tummy . So, what to do? Well sit ups are are the one of the simplest exercises to do at home . You can perform it on bed, on floor but make sure you use a carpet or yoga mat. Doing on plain floor will hurt your back.

Lay on your back on the ground then simple rise your body up and forward keeping your legs immobile. You will feel contraction on your tummy which means fat is burning and the exercise is working. You can keep you leg in any position like straight, folded, or on a higher position then the ground but keep it fixed, don’t move your legs.

Perform 4 sets of 20 reps sit ups daily. It is good for your tummy.

8. Plank

A bit difficult for beginners but try this exercise for few days and you will get hold of it. This exercise will work fantastically on your abs.

Lay on your chest on the grond , now, put your elbows on ground and put your feet on ground. Then rise , try to be in the push up position keeping your back straight, you feel immediate contraction on your abs.

Conclusion to exercises to do at home

Make sure you do your stretching before doing any exercise. And you don’t need to do all exercise every day choose any 4 or 5 and make your exercise your whole body to stay fit. Just take out 45 mins to 1 hour daily for your health and fitness.   

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