10 best exercises and workout at home without equipment
If leaving the home isn’t an option
or there is challenge to go the gym, than we have than we have 10 best workouts
from home that will make you feel better, both physically and mentally.
1. Yoga
No matter how is your physique, need or abilities, yoga is there for you. We can see many yoga classes online and it can be done on yoga mat or carpet at home. There are many poses from calm, relaxed style to power yoga which can be done easily at home.
2. Dancing
Dancing is an activity which reduces stress, improve memory, relax, sharpen your focus and help you pay attention. Whether it’s free –form movement or choreographed or waltzing around your living room with a partner, dance does wonders for your physical and mental health. There are many online app and videos available at you tube which can help out.
3. Climbing staircase
If you can’t go out, you can still do cardiovascular exercise by walking up and down any stairs in your apartment or house. This is very easy workout and can spiced up by adding few exercise in staircase like pushups, try jumping jacks, turning one side and then to other side as we step up and down and similarly many activities.
4. Practicing Kick boxing
To improve hearth strength, balance and
flexibility people in 90’s used to follow workout videos called Tae Bo. If
someone is looking forward for fast paced and can get your heart pumping he can
watch you tube about kick boxing or Tae Bo you tube and can practice easily
without any special gear.
5. Couch workout
It is one the simple and most productive exercise. In this exercise you can repeatedly stand up from couch and then sit back, it helps to build the butt and thigh muscles.
If you want to
do triceps than push the coffee table out and put your hands on the edge of the
couch on either side of your body then push yourself up from the edge. Lower
the body down towards the floor and then lift again.
6. Squats and Lunges
Squats and Lunges are standards for
developing lower –body strength.
To do Squat, lower your body as if
you are about to sit in a chair, till your thighs are parallel or nearly
parallel with the floor. Your upper body should lean slightly forward as your
knees bend. Slowly straighten back in standing pose. Repeat 10 times.
To do Lunge, stand with your feet a
few inches apart. Step forward with one leg, slowly lowering your hips towards
the ground as you bend both knees. Keep the knee on the forward leg in line
with the ankle rather than jutting it out. Your arms can be down at your sides
or you can raise them over your head as you step forward. Hold the lunge for a
beat, then step back to standing position. Repeat for a minute with alternate
leg.
7. Plank
The plank is a simple looking exercise
which can do wonders for your core and upper – body strength. If you are beginner
than you can try a plank with your knees bent and on the floor and you are
regular than you can do with legs straight. You need to push yourself on floor,
using arms to support your body. Keep your body in a straight line and your
front facing out. You want your hips to be elevated, not sinking to the floor.
Hold the pose for a long as you can.
8. Pilates
Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment and flexibility. Pilate’s moves tend to target the core, although the exercises work other areas of your body as well.
We can find large variety of you
tube videos and workout can be done.
9. HIIT (High- intensity interval
training)
It is perfect for the person who wants to make the most of their workout in the least amount of time.
One can do
60 sec of jumping jacks 30 sec break than repeat with pushups for 5 for beginning
with gap of 30 sec.
10. Barre
Barre is tough but fun. It is an
intense workout that focuses on strengthening your core muscles, improving your
cardiovascular endurance and boosting your balance. We can find lot of barre
videos on you tube which is helpful in workout with a short session of 15 minutes.
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