Are busy schedules, gym fees, or the chaos of life preventing you from achieving your fitness goals? Say goodbye to obstacles and hello to a healthier you! In this article, we're unveiling the ultimate guide to getting fit in the comfort of your home. Whether you're a busy professional, a stay-at-home parent, or just someone looking for a convenient workout routine, our carefully curated list of home exercises is your key to a fitter, healthier lifestyle.
The exercises we will cover are the following:
· Jumping jacks
· Pike walks
· Push-ups
· Side plank raises
· Knee raises
· Rows
· Swimmers
· Reverse plank bridge
· Squats
· Lunges
Alright, let's dive right into it, shall we?
1. Jumping Jacks: These bad boys are your full-body workout buddies. They're all about coordination and endurance. You can use them in your warm-up or as part of your regular training routine. You can even spice things up with different variations for an extra challenge.
a. Pros:
i. Great for all ages
ii. Good for warming up
iii. Full body movement to develop coordination
iv. Good for working on endurance
b. Cons:
i. Not suitable for strength and muscle gains
ii. Could be too noisy for downstairs neighbors
2. Pike Walks: Want to work those shoulders and core? Look no further. Pike walks are your ticket to building a solid foundation, especially if you're eyeing handstand training in the future. Start on solid ground, and as you get comfy, raise your feet higher. Have you got tight hamstrings? No problem! Bend those knees, and you're still in the game.
a. Pros:
i. Good for developing coordination
ii. Improves overhead strength and stability
iii. Works shoulders and core
iv. Helps with handstand
b. Cons:
i. Needs some mobility if done on the ground
3. Push-Ups: The classics never go out of style, right? They're a must-have in any serious bodyweight training program. Push-ups are the key to unlocking your chest, shoulders, and triceps potential. With endless ways to modify them, they're suitable for everyone – whether you're just starting out or already a pro.
a. Pros:
i. Works many muscles at once
ii. Very good for strength and muscle gains
iii. Many progressions
b. Cons:
i. Advanced progressions are technically demanding
4. Side Plank Raises: Time to show some love to those often-neglected obliques. These side plank raises also make great use of your hip abductors and adductors. If you're a beginner, start on your knees and work your way up to the full version. You can also try variations on your forearm or hand and switch up your leg placement.
a. Pros:
i. Works the often neglected obliques
ii. Uses hip abductors and adductors as support muscles
iii. Helps stabilize your spine
b. Cons:
i. Little progressions
ii. Requires good coordination and mind-muscle connection
5. Knee Raises: Say hello to a stellar combo of ab work and support strength training. This one primarily targets your triceps, shoulders, and lower traps. Do you have fancy equipment? Grab two chairs – they give you just enough space to lift your legs up and down. Can't lift that booty at all? Don't fret; grab two books of the same height to create some distance. If you still can’t do it, just push your arms into the ground and do the knee raises without lifting your butt.
a. Pros:
i. Combines abdominal with support strength work
ii. Hits tríceps and lower traps as well
b. Cons:
i. You need suitable furniture/equipment
ii. Too hard for beginners if done on the ground
6. Rows: Here's where you'll need some furniture, but remember, safety first! Rows are a must-have because they're one of the most comprehensive back exercises. They also do wonders for your arms. If you have no options to do rows, you can try rear delt presses on the ground.
a. Pros:
i. Great back exercise
ii. Works arms as well
iii. Very good for strength and muscle gains
b. Cons:
i. You need suitable furniture/equipment
ii. Hard to adjust progressions with furniture only
7. Swimmers: No pool required! Swimmers aren't just back exercises; they also give your glutes and hamstrings a decent workout. Plus, they'll help counteract that hunched-over-desk posture. This is one you can even sneak into your workday to battle that computer-induced slump.
a. Pros:
i. Great overall back exercise
ii. Good for improving posture
b. Cons:
i. Little progressions
ii. Limited muscle and strength gains
8. Reverse Plank Bridge: Much like swimmers, this move is all about your posterior chain. It works the backside of your body while also giving your shoulders a nice stretch. If you're a beginner, don't stress if you can't go horizontal right away – every bit counts!
a. Pros:
i. Works nearly the entire posterior chain
ii. Improves shoulder mobility
iii. Good for improving posture
b. Cons:
i. Requires some mobility and strength
ii. Can be hard for wrists if you’re not used to it
9. Squats: Consider squats your golden ticket to stronger quads, glutes, and hamstrings. But it's not just your legs that benefit – they improve your ankle, hip, and spine mobility. Once regular squats get too easy, you can level up with jumping squats or pistols.
a. Pros:
i. Best lower body exercise
ii. Many progressions and variations
iii. Improves ankle, spine, and hip mobility
b. Cons:
i. Some progressions require mobility and balance
ii. And focus less on strength and muscle gains
10. Lunges: Wrapping up our top 10, lunges are fantastic for your quads, hams, and glutes. What makes them unique is that they're a unilateral movement, working one leg at a time. This helps combat imbalances and boosts your coordination and stability. If lunges are too easy you can try jumping lunges or Bulgarian split squats.
a. Pros:
i. Great lower body exercise that hits your leg and glutes
ii. Unilateral movement that can help with imbalances
iii. Improves coordination and balance
b. Cons:
i. Little progressions without weights
ii. Could be too easy for advanced athletes
We got some other exercises you love? Of course, there are many great options out there. However, these are our top picks because they're the most comprehensive, multi-joint movements that work multiple muscle groups at once.
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