Being able to exercise at home means knowing the various types of workouts you can incorporate into a daily routine. Some of the best exercise options are also the most straightforward, which means no exercise equipment.
For any newcomers to exercise, a daily workout regimen can be exactly what is needed in order to become healthier long term. It all begins with the right movements and exercises. Incorporating a daily routine for exercise does not need to take up much time, and in fact, simply adding a few home exercises can make a big difference. Whether it be adding a few rounds of jumping jacks to get the heart pumping or sets of sit ups to work the core muscles, a full body workout can be completed in just a handful of moves. Additionally, having a balanced diet also helps improve your health long term.
A simple exercise to do at home that will provide long term results are a common lower body workout known as squats. A squat is considered one of the best exercise options for the thighs, buttocks, hips and hamstrings. There are plenty of worthwhile benefits to doing squats, including:
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The way to do a proper squat is to stand tall with feet shoulder-width apart. The body should be lowered as far as possible by pushing hips back and bending the knees. Push back up to starting position while squeezing the glutes. Completing a few reps within a daily workout regimen will help with longer flexibility and strength.
Another exercise at home option involves planks. A basic plank is a very simple movement, and is one of the top exercises for core strength, which is the center of a person’s body, otherwise known as the midsection. Planks have many great benefits when done properly and integrated as a part of a daily exercise program. To complete a plank, first assume a push up position. Place both forearms on the floor, bent at 90 degrees directly underneath shoulders. In a plank, the body should be in proper form straight down in a line from the crown of the head to the heels. Completing a plank series is often done by holding the plank for a specific time. For instance, doing three sets of 15 seconds each plank would be a great place for beginners.
One of the simplest exercises for an at-home workout is a standard push up. When completed properly, a push up is a great exercise for maintaining arm strength and sculpting shoulders, biceps, triceps and chest muscles. Push-ups are a common exercise that can be completed at home daily, without putting too much strain on the body. With just a few reps every day, push-ups can be a great way to keep arms strong and the body balanced. A few exercise tips to complete a push up correctly include:
The primary reason why incorporating jumping jacks into at-home exercise routine, is to get a quick heart-rate boost. The best exercises that should be added to a daily routine are the ones that provide an increased heart rate, which in turn helps to burn more calories and fat. Performing jumping jacks for a certain period of time can be just what a person needs to get the heart going, while helping with blood circulation and oxygenating blood and muscles. Jumping jacks can be completed at the pace of the exerciser, depending on his or her stamina and level of conditioning. A basic jumping jack is performed by standing straight, feet together and arms at the sides. When jumping, raise arms above the head so the hands meet together and allow feet to land apart at the same time. Return to the original stance by jumping back in.
An easy daily exercise to add to a person’s repertoire is a lunge. For those who are unfamiliar with what a lunge is, a lunge is a single-leg exercise that works different areas of the lower body, such as the:
Lunges make for a great exercise for beginners because they mimic basic walking patterns. Completing a set or two of lunges every day will help develop lower body strength and endurance. To perform a lunge, stand tall with feet hip-width apart. Take a big step forward with the right leg, allowing the heel to hit the floor first. Lower the body until the right thigh is parallel to the floor. The knee should not go past the toe. Press into the heel to drive the body back to starting position. Repeat with the opposite side.
Next to planks, one of the best exercise options for core strength is basic sit-ups. Adding a few sets of sit-ups to at-home exercise is great abdominal endurance training. Sit-ups feature a full range of motion that helps to condition additional muscles outside of just the core. While there is no recommended number of sit-ups to incorporate into a daily workout, make sure to find the number of repetitions that best suits the body. To complete a sit up, start with knees hip-width apart, feet and back on the floor. Interlace the fingers behind the head. Do not pull on the neck for this exercise. Lift the upper body up, elbows staying as far out as possible, and then slowly bring the upper body back to the floor.
However, if you frequently deal with any back pain, you may want to skip this one.
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