In the following paragraphs, we will be featuring 10 simple home workout techniques for better living that will come of use to you. For performing these workout techniques, you simply require a floor mat, and that’s all! However, make sure to stretch out prior to starting these physical activities. This will help to enhance the circulation of blood while minimizing any possibility of injury as well.
1. High knees
This particular cardio workout will be focusing on your core as well as leg muscles while enhancing blood circulation and heart rate too. After standing up in an upright position, spread your legs such that the heels are one foot apart. Following this, raise one of your legs up so that your knee touches your belly. Repeat this with the other leg and go on alternating at a moderate pace. Tension will build up in your abdomen plus leg muscles within a few reps.
2. Low plank to high plank
Plank happens to be one of those effective workouts which do not need any equipment. It focuses on all the core muscles along with the shoulder and hip muscles as well. Amongst the many plank exercise variations, we have selected 3 for featuring here. From all these variations, you might combine a couple for making a low plank to high plank workout.
For performing a rep of this workout, lie on the ground upside down. Following this, use your arms for raising your body while keeping your back straight. Your toes should only touch the floor. You will be in the high plank position once your arms are opened completely.
This particular position has to be held for approximately 10 seconds, and then make sure to come down slowly while flexing the elbows for supporting your body using your forearm. Keep the back straight similar to the high plank position. This particular position has to be held for 10 seconds prior to returning to the high plank position.
3. Half burpees
These are the simpler counterpart of full burpees. It functions as a platform for achieving the full burpee and it is not intended for building huge amounts of strength. Instead, this workout will help to build your quadriceps as well as core endurance together with aerobic fitness.
Begin with a high plank for performing a half burpee. Following this, bend your knees quickly for bringing them close to the abdomen while your palms are fixed on the floor. This particular position has to be held for one second prior to going back to the high plank position. In case you are performing this workout for the first time, do one of your legs at a time such that you do not become injured.
4. Toe Touches
Amongst the home workouts for shedding pounds, toe touches happen to be one of the most basic out there. The standard toe touch is a classic warm-up workout which aids in stretching the hamstrings as well as the muscle groups at the rear part of your thigh. Nevertheless, other muscle groups can also be targeted by you while trying other variations according to your requirements.
For performing this workout stand up in an upright position. Breathe in, and following this, bend over using your waist while reaching your big toe using your fingers. Here, it is imperative to keep the knees straight for stretching your thigh muscles. Move back up to your standing position and repeat several times.
5. Squat jumps
These are actually the cousin of the regular squats which focus on your lower abs, leg muscles, and glutes. For performing a rep of squat jumps, begin by standing in an upright position while keeping your feet apart. Following this, bend your knees and squat down while pushing your palms together and your butt outwards. Following this, drop your arms after pushing off into the air from the ground using your legs. While landing back, bear in mind to squat land without landing keeping your legs straight. This aids in avoiding injury to the spine and the knees.
6. Side plank
This particular variation of the plank focuses on the obliques or side-abs. it follows the basic principle similar to the other variations by making use of your waist, arms, and legs. Begin by lying down on the floor on your side. Following this, raise your body using your arms while keeping the knees and back straight. This position has to be held for 10 seconds prior to switching to the other half of your body.
7. Alternate lunges
This happens to be a full-body workout which aids in strengthening the hips, back, and legs while enhancing stability and mobility. Begin by standing upright while keeping the back straight and spreading the legs at shoulder length. After that, one leg has to be stretched forward while keeping the other leg in position. Once you reach your optimum stretch, retract and return to your standing position. The entire process has to be repeated with your other leg.
8. Dumbbell standing shoulder press
Stand holding a couple of dumbbells with an overhand grip at shoulder height, and your palms should face forward. Make sure that the elbows are positioned in front of the bar. The weights have to be pressed up above your head till you fully extend your arms. Return to the initial position gradually. This is considered to be a safer shoulder sculptor as compared to lifting from behind the neck.
9. Chair squat
Squat for strengthening your core and legs which will be making everyday movements simpler. In case you begin with a chair below you, it will help you significantly. For performing this workout, it will be imperative to stand before the chair with your toes slightly pointed out and your feet a bit apart. Bend your knees and hinge at the hips while lowering back and down till your bottom comes in contact with the chair. While doing so, extend your arms in front of you. Come back to the initial position after pushing up through your heels.
10. Stationary lunge
This workout will allow you to hit your hamstrings, glutes, and quads effectively. With the right leg in front, break your stance. While keeping the right foot flat on the floor, make sure that your other foot is up on its toes. Lunge while bending your knees, and come to a halt once the right thigh becomes parallel to the floor. Go back to the initial position while pushing up through the right foot. Switch legs after repeating for a specific number of reps.