6 Best home workout tips for beginners
WORKOUT
Workout Tips at Home
Either you have a busy schedule or you can't afford the Gym, in both cases your body needs exercises to become fit and active. Working out at home is a great option for you, because of your short time or simply trying to save money on gym membership.
Once you motivate yourself and get ready to start workout at your home, then select an appropriate time and space to do your exercise movements easily. One more thing, no fancy Gym setup or equipment required for home workout.
However it would be better that do it at backyards or garden area.
6 Best Exercises to Do at Home
1- SQUATS
How to do Squat correctly?
Squats means bend down & lift your body up.
Stand straight with feet hip-width apart,
Bend down like sit on a chair,
Your knees shouldn't be out of your toes,
Repeat this up & down 10 times thrice a day.
2- Plank
Some common types of planks are shoulder plank, elbow plank, side plank, & reverse plank.
To do plank first lie in invert position, place your hands on floor & toes touch the floor, then lift up your body but make sure to form a straight line from head to heels.
If your back in a curve position then it may cause backache.
While same steps in elbow, side plank & invert plank, in these cases you hold your body on your elbows & toes, form straight line from your head to heels.
In fact plank exercise gives you a full body workout.
Benefits:
It gives you mental strength
it tones all core muscles
create balance of your body
reduces the risk of injury
reduces backache
increases flexibility
boost your metabolism
3- Hands & Wrists Exercises:
Hands exercises are very necessary, & it doesn't require a lot of equipment or training.
These stretching exercises help to care for your wrists, elbows & shoulders. Open your hands in a line of shoulders then move your wrists up & down 10 time.
More from dumbbells or any 1/2 kg weight (take from your home) hold weight in your hands & lift up & down from front , after that from side to side, it helps to give strength to your shoulders & reduce your arm fat.
Benefits:
make your grip strong
decrease symptoms of arthritis
strengthen muscles of forearms
strengthen your wrists flexors
improve fingers & thumb mobility
warm up muscles & ligaments
4- Shoulders Exercises:
You can do these exercises with standard home gym equipment like dumbbells or any weight.
You need only dumbbells or if you haven't that, then no problem. Take two plastic bottles fill each with 1/2 Kg sand & use it in place of dumbbells.
Hold a dumbbell in each hand by your side then lift up your hands towards your shoulders & down, at least 10 times.
After that hold your shoulder & make small circles from your elbows 10 times clockwise & 10 anti-clock.
Second most important, fold your arms & stretch towards your shoulders then lift up towards head & then back, this helps shape your arms & lift up chest.
Benefits:
reduces the risk of frozen shoulder
enhance posture
strengthen muscles surrounding shoulder joint
5- Legs Exercises:
To increase your general fitness & strong legs, these exercises may help strengthen & tone your legs.
Firstly do walking lunge, place your hands on your waist step forward your right leg & bend left knee down until your thigh is parallel to the ground. start walking in that way at least 20 steps.
Another best leg and thigh tone up exercise, hole a rod or a sofa back, open your legs & bend your right knee until left leg fully stretched. Same repetition with another leg. Do it at least 20 times.
Most highly effective workout that targets thigh muscles is simply lie on your bed, lift your legs up then start do forward cycling 40 times & backward cycling 40 times.
Benefits:
give hormonal balance
burning off more calories
diminishes lower back pain
having strong core muscles
stabilize body from lower extremities to the pelvis
6- Belly Fat Exercise:
Almost all of you are more concerned about your belly fat instead of focusing weight. Some best home workout that reduce your belly fat are;
Jumping jacks: Start jumping with open & close your hands and feet.
Flutter kicks: Lay down, put your head, neck & shoulders slightly up. up your legs at 45 degrees then start kicking.
To do crunches: Lay down, put your hand on back side of head . Fold your knees, then start doing crunches to touch right elbow to left knee, after that left elbow to right knee.
bicycle crunches: Lay down & put your hands on your lower waist then start doing cycling.
Russian twist: Sit straight with bent knees then move your back slightly backward, hold your hands next to your chest then twist left and right.
Benefits:
build abdominal muscles
strengthen core muscles
flutter kicks activate hip flexor muscles
improves stability & flexibility
slims down your waist
burns calories
improves bone density