Health, Exercise
5 At- Home Work Out Routines
Do you want to burn those excess calories without hitting the gym? Here are a few easy exercises that you can do right at your home and you won’t even require any additional equipments for them.
Summary: 60 Second Read
- 5 exercises you can do at home-
- Points to Remember
1. Lunges
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Stand with your feet shoulder-width apart and arms down at your sides.
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Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
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Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
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10 such reps will make one set. Do not overexert yourself and start with 2-3 sets at first.
2. Jumping Jack
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Stand straight with your feet together and hands on your sides.
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Jump along with raising your arms above your head and bring your feet apart. Reverse the movement immediately and come back to the original position. This completes one rep.
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10 such reps will make 1 set. Start with 2-3 sets at first.
3. Push-ups
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Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
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Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
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Complete 2-3 sets of 5-10 reps each. You can take a break of 5 seconds between each rep.
If you find it difficult to perform the standard pushup with good form, drop down to a modified stance on your knees and repeat step 2. This will help you build the strength and gradually you will be able to do the standard push-ups.
4. Squats
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Stand straight with your feet slightly wider than shoulder-width apart and your arms at your sides.
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Keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
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Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
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Start with 2 sets of 10 reps first and gradually increase the number of sets like 1 set per 3-4 days so by end of first month you will be performing 8-10 sets.
5. Planks
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Get into position with your body forming a straight line from head to feet with elbows bent in 90 degree keeping your body weight on your forearms.
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Hold on to the position as long as you can. Minimum 10 seconds. This will make one rep.
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Complete 3-5 such reps to begin with and increase the no. of reps every 2-3 days so that by end of week you will be performing 8-10 reps.
If you find it difficult to perform the standard plank with good form, drop down to a modified stance on your knees and repeat steps 1 & 2. This will help you build the strength and gradually you will be able to do the standard planks.
Remember:
- Warm up first before doing any kind of exercise. This will help your body to stretch and avoid any injury during exercising.
- Be patient. These exercises will help you tone your body slowly but surely. You might not see the results immediately but following a regular routine will help you shed the extra pounds and tone your body in a few months. And you will not gain it back which is the case in most of the weight loss plans that give you immediate results. Best part is you don’t have to starve yourself.
- Do not overexert yourself from the go. Start with smaller sets and gradually increase the no. of sets. This will benefit you by- a) your body will ache less in the beginning and b) you will not give up on exercising because of the ache or run out of determination after just a few tries.
- Stop doing any of the above exercises if your back, knee or any other joints hurt while performing them.
- Prevent yourself from overeating just because you have started exercising. However, this does not mean you need to starve. Enjoy your regular meals just like before just do not overeat.
