Is the quarantine messing up with your gym routine? Or going to the gym regularly has always been a difficult task for you? And what exercises to do at home for men and women. Whatever is the case, if you are someone who is concerned about health and fitness, we have good news for you!
Keep reading further, we have put together some easy and effective at-home exercises for men and women which can help to get in great shape without even going to the gym!
Exercises to do at home for men and women
1. Jumping jacks
Starting with your feet apart, jump while raising your hands in a clap. Jump again to come to the starting position. Make sure you do this exercise before starting the actual work out. Do it when you finish your warm-up as this exercise engages most of your muscles, hence preparing you for further exercises.
Start in a push-up position and raise your body. Make sure your core is tight and hold the position for at least 30 seconds. Keep increasing the duration every day. This exercise helps to tone your core and works in making the abs section stronger.
Keeping your feet apart and your toes slightly pointing outwards, bend down as much as possible. Hold the position for 5 seconds and come back to a normal position. Keep your hands on your waist or hold them together in front of you for support. Start with 15-30 every day and eventually increase the sets. A lower body leg exercise squats help in strengthening the hips and glutes.
Starting in a standing position, take a big step forward and bend down until your legs form 90° angles (at the knees). Push yourself up and repeat the exercise. Do 10-15 on each side for start. Another lower body exercise, lunges work on your glutes and hamstrings making your legs more strong and toned.
5. High knees
Keeping your hands straight with your elbows touching your chest, stand in a comfortable position and jump as high as you can trying to touch one knee at a time to your hand. For better results, do the exercise at a fast pace, for 30-40 seconds. This exercise is cardio-intensive, which means it will get your heart rate up, improve stamina and flexibility. High knees help in strengthening and toning the core and almost all muscles in the leg.
6. Cross crunches
Lay on your back and bend your knees keeping them flat on the floor at some distance from your hips. Put your hands behind your head and raise your body up like regular crunches but try to touch your right elbow to the left knee and left elbow to the right knee. Start with 10-15 on each side and increase eventually. This exercise engages the core and abdominal muscles while working on your abs and obliques.
7. Dead bugs
Lay on the back with your arms and legs in the air. Make sure your knees are bent at 90° angles. Lower opposite arm and leg towards the floor slowly. Return to the starting position and repeat the exercise. Do 15 on each side for beginners. This helps in making the core strong fitness as well as strengthens the limbs.
Many times, we are under the impression that our fitness goals can be achieved only and only by hitting the gym. However, there are various fitness plans and simple exercises which can be done at home to get amazing results. For more fitness routines and tips, keep reading our WellBeing Board section.