Saturday, July 25, 2020

7 easy Workout Routines you can do at home

Working out at home has become more popular with gym and fitness centers remaining closed due to the COVID-19 pandemic. With many online fitness tutorials to help you stay fit at home, achieving that dream body is now easier.

But if you are a beginner in doing workouts, you need to consider easy routines that will pave the way for you to lose the extra pounds, develop your strength, and be more active and healthy. Here are easy and fun workout routines you can do at home.

Squats are one of the classic and beginner-friendly exercises that you can do to strengthen your core, quad, and glute muscles. Start with basic squats. Stand with your feet shoulder-width apart while resting your arms down at your sides. Then, bend your knees and push your hips back as if you’re going to sit. Your arms should raise up in front of you as you bend and “sit.” When your thighs are aligned to the floor, pause, then push back up to your starting position.

You can start with three sets of 12 to 15 repetitions of basic squatting until you gradually do longer reps and sets. Squatting is free and you can do it in the comforts of your living room or bedroom. 

The Difference Between Modified and Traditional Push-Ups | ACTIVE
Photo: Active

Modified Push-Ups
Also called press-ups, push-ups are ideal for strengthening your shoulder joints and arms. While push-ups look easy, they are actually quite a challenge for beginners as you need to push and balance on your arms. Opt for modified push-ups instead so you won’t be discouraged from developing your arm strength.

Start by placing your palms flat on the floor or your yoga mat shoulder-width apart, with your knees on the floor. Bend your elbows and lower your body to the floor, then push through your palms to straighten your arms, and repeat 10 to 15 times. Push-ups prepare you for more demanding shoulder exercises, like benchpress exercises you can do in Grass Residences’ gym or your local fitness center once it reopens.

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Photos: Coach Mag

Glute Bridge
If you are looking for something really easy to start your workout, try glute bridge, an almost effortless exercise for those who are really not that active. To do this, lie on your back with your knees bent hip-width apart and feet flat on the floor. Place your arms on your sides, then start lifting your hips a few inches off the floor until it is aligned with your shoulders and knees. Pause for a second then lower to return to start position. Aim for two sets of 10 reps at least two to three times a week.

One-leg glute bridge

Doing the glute bridge will help strengthen your core, shape better-looking buttocks, and develop better posture. This workout routine also helps reduce lower back pain by working on your hamstring, lower back, abdominal, and glute muscles. Start with doing the glute bridge if you want to relieve the back pain due to sitting in your home office all day.

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The Plank
Planking is great for strengthening your core muscles, shoulders, arms, and upper back. While it looks easy, planking is one of the most painful workouts due to your core and muscles aching even after just a minute. A high plank is recommended for beginners since you can get used to using your upper back as well as pulling your shoulder blades back to a poised position. You will also have more control over your body weight by having your palms flat on the floor. 

Place your hands shoulder-width apart, then extend your legs behind you a hip-width apart with your toes on the floor. Hold this posture for 10 seconds, working your way up to 30 seconds and to one minute.

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Skipping Rope for Cardio
Using your skipping rope is perfect for working on your cardio and perhaps reliving your childhood days. Grab the rope at both ends and use your wrists to make it go around your body, jumping over the rope every time it hits the ground. 

You can vary your jumps depending on your goals and how much you can endure. As Men’s Health has mentioned in one of their articles, using your skipping rope for 10 minutes a day is similar to a 30-minute jog

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Photo: Bold Sky

If you have a bicycle, take it out and cycle around your neighborhood. Riding your bike doesn’t only cause less strain on your body compared to other workouts; it also works out major muscle groups as you pedal. It is ideal for strengthening your cardio and stamina, and it is a fun way to get fit.

Take your bike out to explore your neighborhood or to enjoy the outdoors by using the bike trail and garden areas of your residential development.

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Getting Off Your Chair
While sitting is a much more comfortable position compared to standing or working out, sitting all day is actually bad for your health. As mentioned in an article by WebMD, sitting too much increases the likelihood of dementia, diabetes, deep vein thrombosis, varicose veins, and cancer. It also causes damage to your spine especially when you slouch when working.

It is advised to get up from your seat every half an hour to do some stretching and walking in your office or at home. If you live in a condominium development that offers a walking trail and landscape areas, maximize the green surroundings to unwind and stretch your muscles to reduce straining.

Working out doesn’t need to be expensive and to be outside the comfort of your home. With these beginner-friendly and practically free workout routines, you are on your way to fitness and a healthier lifestyle.

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