Many of you are busy and want to stay fit and healthy but due to your busy schedule you don't have enough time to go to the gym ans wanted to do exercise at home.
Their are many exercise you can perform at your home and you don't even need much time to perform those exercise. You can perform those exercise in less than half an hour.
There are many bodyweight exercise you can do at your home and it can be very beneficial for your overall body and even you don't need any equipments to perform those bodyweight exercise ,you don't need much time to perform those exercises.
Here are some of the exercise you perform at your home :
Squats
Squats are one of the best exercise for strengthening your lower body. People who perform squats has the strong lower body.
Squats helps to strengthen your glutes ,hamstrings and overall your lower body, also it helps to build muscles and loose weight.
How to do squats
- Keep your leg shoulder width apart.
- Keep your arm in front of you.
- You should not arch your back, you should try to keep it straight.
- Go slowly down like you are sitting on a chair ,your hips and thighs should be parallel to the floor.
- Come back to the starting position but you should not lock your knees.
- You can perform 3 sets of 10-12 repetitions.
Lunges
Lunges are also one of the effective lower body exercise , it is also effective in strengthening your glutes hamstrings, quads.
It is also effective on your calves muscles.
How to perform lunges
To perform lunges :
- Keep your feet hip-width apart.
- You can keep your hand in side .
- Now bring your one leg forward , bend your knees in 90° .
- While performing lunges your thigh must be parallel to the floor , while the other knee should be slightly above the ground.
- Come back to the starting position then bring your another leg forward.
- You can perform the lunges with same legs or by alternating the legs.
- You can perform 3 sets of 10-12 repetitions.
High knees
High knees are effective for the lower body and also for burning calories.
High knees are best for stretching the hamstrings, lower back etc.
High knee can be best in warming up the hamstrings increases the stability, strength quadriceps and also it is effective in strengthening the core muscles.
You should be careful while performing high knees or avoid it doing if you have any problem like ankle or knee injury etc . Or you should console a doctor.
How to do high knees
- Stand in the hip width apart.
- Keep your back straight , you should not arch your back.
- Slowly lift your one leg high where you feel stretch in the hamstrings or you are comfortable.
- Lower your legs down.
- Then bring on another leg and repeat as the previous leg.
- You can perform it alternative.
- You can perform this exercise of 3 sets of 10-12 repetitions.
Planks
Planks are one of the best exercise which helps to strengthen your core muscles.
It is one of the most performed exercise to increase the strength of the core muscles.
Performing planks in the correct form can have a huge effect on your abdominal muscles also it increases the strength of your legs ,shoulders , arms etc.
How to perform planks
- Lie down flat on a mat on your belly.
- Keep your feet hip width apart.
- Flex your feet , keep your head and neck in neutral position.
- Then keep your arms straight and lift your body up.
- Making a straight line from your head to the toe.
To perform the forearm plank
- Lie down on a mat on your belly.
- Keep your elbow on a ground under your shoulder with your feet hip width apart.
- Keep your head and neck in neutral position.
- Squeeze your glute and core.
Push ups
Push up is one of the effective exercise to strengthen your upper body and build muscles.
Push up helps to strength your upper body and is one of the basic exercise.
Many of you intend to focus more on repetitions instead if focusing on your form, when you perform push up with correct form it can be very effective even if you perform it with low repetitions.
How to do push ups
- While performing push ups your back should be straight instead of forming an arch back.
- Keep your hand underneath your shoulder making a vertical line.
- Many of you try to complete your push up fast but ends up doing it in a incorrect form.
- You should go all the way down and come back all the way up, keep your head neutral.
Burpees
Burpees are one of the challenging exercise which works for various muscles in your body.
Burpees are one of the best exercise to build strength and endurance , also it helps to burn calories.
Burpees are great exercise for full body workout, it also improves your cardio.
How to do burpees
- Keep your feet shoulder width apart ,knees width then hop up and land softly in squat position.
- Then when you are in a squat position your back should be straight ,not arch .
- Your knees should be in wider position then your elbow.
- Then jump back in a push up position and go down and come back up
- Then jump back to the starting position.
- Perform it for 3 sets of 10-12 repetitions.
Conclusion
Many of you want to stay fit and healthy but due to your busy routine your are unable to go to the gym or don't have enough time to perform exercise or you may feel tired due to your busy routine.
Their are many exercise you can perform at your home for which you don't need any equipments or much time and it can be beneficial for your overall body.
Their are many body weight exercise which you can perform if your goal is to loose weight , build muscle, stay fit or to build strength etc which you can perform at your home.
Body weight exercise are also effective for your overall body. Bodyweight exercise like push ups, planks etc are the simple and basic exercise and are effective which you can perform at your home with the perfect form this exercise are more effective.
Here I have suggested some of the exercise which you can perform at your home for which you don't required any equipments and which is also effective band don't required much time to perform.
Nice inspiration
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