Many people want to do workouts but do not want to go outside their homes. Some do not have enough time and some are not sure how to do workouts outdoors. Home workouts are an easy solution for fulfilling the body requirements of regular exercise. Health experts believe that even 20 minutes of exercise is highly beneficial if done regularly or at least 3 times a week. Home workouts can be personalized. They target muscles groups of various body parts. You can workout your abductors, abdominals, calves, triceps, neck, shoulders, chest, traps, biceps and many other body parts by doing workouts at home. Some of the home workouts are listed below. They do not require any equipment.
Lie to the ground (or a mat) to your palms and toes. The hand should be directly under the shoulders and the knees should be under the hips. Place the feet together and align your head with the spine. Engage your abs so that they support the spine. The feet should reach the wall behind you. Bend the elbows and lower the body to the floor. The elbows should be closed to the body though they can flank out a little. Your torso should be rigid. Lower to the extent that your head or chin touches the ground or mat. Now straighten your elbows and pull upwards by using the strength of your arms. You can imagine pressing the floor away from your body. The head should be in line with the spine, all the time.
Body areas worked – arms, chest and shoulders.
Downward Facing Dog
Take a quadruped position on the floor mat. The hands should be under the shoulders. The fingers of the hand should face forward. Engage the abdominals so that they support the spine. Now step back both the feet, one at a time and take the push up plank position. Extend the body fully by repositioning your feet. Now exhale, press your knees and shift your weight backwards towards the wall behind you by using your hips. You will form an inverted V position. Hold the position for 1 to 2 seconds then inhale and return to the initial plank position. Maintain the alignment of all body parts while doing so.
Body areas worked – arms, hips, thighs, calves and shins.
Crunches / Sit-ups
Lie on the floor mat on your back. Bent your knees and place your feet on the ground in a flat position. The heels should be placed at a comfortable distance from the hips (around 15 inches). Place the hands behind the head. Now pull the blades of the shoulders together. Also pull your elbow backwards and see to it that your lower back does not arches. Exhale, curl your shoulders and head off the ground and pull the ribs towards the pelvis area. Curl upwards till your upper back is completely off the ground while the lower back is on the ground. The lower back and the feet should be on the ground mat at all times. Inhale and lower the torso back to the initial position.
Body area worked – abdominal muscles.
Stand on the ground with your feet at hip distance. Place the arms at their respective sides. Now slowly lower your hips in the backward and lower direction. Lower till your feel that your feet will lift off the ground. Bend forward at the hips so that the back is flat. You can use your placement to provide you maximum support. Pause briefly and then jump upwards, through your lower body. While jumping, fully extend your legs, knees, ankles and hips. Land on the ground softly, on the heels of the legs. You can absorb the landing impact by lowering your hips in the backward direction, while you land. Your trunk should slightly lean forward when you land.
Body areas worked – hips, legs and thighs.
Stand on your feet. Stabilize your spine by engaging your abdominal muscles. Pull the blades of the shoulders towards the hips. Lift one leg and find your balance on the other standing leg. Do not wobble. Hold the position for a while and then place the raised floor on the ground, heels first. Shift your entire body weight on this lead foot. When you step forward into the lunge, do not drive the hips forward. Lower your body into the lunge till your front thigh is parallel to the floor. Keep the back straight. Hold the position for a while and then push the lead foot off the ground. Attain the starting position. Change legs and re-perform.
Body parts worked – hips, legs, thighs and abs.
You are not stressed while conducting a workout at home. They are inexpensive as well. The time period of workout depends on your stamina and how quickly you feel bored. You can start at a beginner level and reach to expert level with time.