workout at home
Physical activity or exercise can help you stay in better shape and lower your chance of acquiring diseases incl
uding type 2 diabetes, cancer, and cardiovascular disease.
Physical activity and exercise can enhance your health both now and in the future.
Most significantly, regular exercise can help you live a better life.
Moves to Make the Most of Your At-Home Workout
If the thought of a home workout makes you groan, reconsider.
Using only your body weight, when done correctly, can give you a run for your money.
So, whether you don't like going to the gym or you're short on time, clear some space in your living room and
get ready to sweat.
The bodyweight exercises we've included below may be scaled for beginners, intermediates, and advanced ex
ercisers, so start where you're comfortable and work your way up.
Routine for beginners
Our top ten beginner bodyweight exercises will give you a complete workout.
Complete 2 sets of 10 to 15 reps of each exercise, pausing for 1 minute between moves.
A stationary lunge works your quads, hamstrings, and glutes.
Put your hands beneath your shoulders and your feet close together in a high plank stance.
Pike your hips up and back into the Downward Dog pose while keeping your core engaged and your hands an
d feet motionless.
The ground should form a triangle with your body.
Maintain a neutral neck.
Your attention should be drawn to your feet.
Hold this position for a second before returning to the plank.
Repeat.
Donkey kick with straight legs
Donkey kicks are a great way to strengthen your glutes.
Directions:
Get down on all fours, with your hands and knees aligned with your shoulders and hips.
Directions:
With your right leg in front, split your stance.
Your left foot should be up on its toes and your right foot should be level on the ground.
Lunge, bending your knees until your right thigh is parallel to the ground.
Return to the starting position by pushing up with your right foot.
Rep until you've completed the appropriate amount of reps, then switch legs.
Downward Dog to Plank
This move will put your upper body, particularly your shoulders, to the test.
Who says you need weights to work your shoulders?
Directions:
Push your right foot out to the imaginary wall behind you while maintaining your leg straight, keeping your ba
ck straight.
Throughout, keep your foot flexed (toes pointed down to the floor).
Make sure your hips are square to the ground.
At the top, squeeze your buttocks.
Return to your original starting position.
Rep until you've completed the required number of reps.
Rep with the opposite leg.
Bird Dog is a canine companion.
The Bird Dog position is a full-
body technique that needs balance and stability. It is easily adjustable to your ability level.
If you're a beginner, start with this version.
Directions:
Get down on your hands and knees, ensuring that your hands are directly behind your shoulders and your kn
ees are squarely beneath your hips.
While keeping your neck neutral, extend your left arm and right leg at the same time, keeping your hips squar
e to the ground.
Take a two-second break here.
Return to your original starting position.
Rep with your left leg and right arm.
Plank with forearms
Planks are a full-body workout that needs strength and balance, and they work the core hard.
Directions:
On your forearms, assume a plank position.
From head to toes, your body should make a straight line.
Make sure your hips and lower back aren't sagging.
Maintain the position for 30 to 1 minute.
Abduction of the hips when lying on your side
You might not consider strengthening your hip muscles until they begin to hurt you, but do so now!
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