Whether you can't stand going to the gym or don't have the time to go there every day, working out at home is always an option. You've probably heard people say many times that you don't need anything but your body weight for the perfect at-home exercise. Luckily, those claims are valid. Working out at home isn't only a matter of convenience. Your body itself is a perfectly shaped machine that smoothly shifts into premium workout equipment.
You might think that strength training requires lifting heavy weights, but all the weight you need, you already have. You can lose fat and build fantastic muscle by using your body's weight combined with the power of gravity. They are both free of charge, and they don't require driving to the gym and interacting with everyone there. Introverts love exercising at home, but so do busy people who can't find the time for daily gym visits.
The only issue with working out at home is the lack of motivation. When you exercise at the gym, there are a bunch of people there, and that makes procrastinating difficult. However, when you're at home, it's easy to delay the workout with all sorts of excuses. The best way to beat procrastination is to follow a workout video that features a strong motivator as a coach. It will give you a sense of discipline, and it will make your sessions feel a lot less lonely.
We've prepared a selection of 6 efficient at-home exercises you can do anywhere. They are easy to do, even for beginners.
Upper body exercises will help you strengthen your chest, arms, and back. Here are the most efficient ones for working out at home.
Classic push-up: The classic push up is the most popular bodyweight workout for a good reason. It's a move that engages multiple muscles and promotes substantial growth while strengthening your shoulder joints. Push-ups are very easy to do at home, and they are fantastic preparation for more serious arm and shoulder exercises.
How: Keep your hands shoulder-width apart and your feet at a hip distance from one another for maximum core tightening. Bend your elbows until you reach the floor with your chest, then push right back up.
Arm circles: The arm circles exercise used to be one of the favorite ones on PE class. All the kids would start fooling around with their hands and make flying motions. However, this workout isn't only fun to do in a group. It's straightforward to do at home, and it's also significant for your arms and shoulders.
How: Stand straight with your arms extended on your sides and slowly make circles. It's best to start with clockwise circles and then reverse the movement.
Deadbug: If you want to strengthen your core while working on your abs, the so-called deadbug is an excellent exercise you can do anywhere. It will help you build muscles that are strong and useable on the sports field, as opposed to just looking impressive.
How: Lie on the back and put your hands above you. Put your feet up with your knees at 90 degrees. Strengthen one leg at a time until your heel reaches the floor, then return to the 90 degrees angle. Repeat with the other leg.
Step-up: All you need for this exercise is a bench. Any kind of a bench will do. It helps build all of the most important upper-leg muscles, and it's one of the most engaging leg workouts, despite its simplicity. A step-up is also low impact, so there will be no danger of knee injuries.
How: Place a bench right in front of you. Place one foot on the bench, then push up using your heel to lift your entire body. Step down with the other foot, then repeat everything on the other side.
Squat: Squats aren't just a leg workout. They are an excellent full-body exercise that is best known for building overall strength. They will help you perfect your balance, strengthen your core, and get rock-hard leg muscles.
How: Stand tall and place your hands in front of you, making them parallel to the floor. Put your feet shoulder-width apart, your head up straight and your back straight. Slowly start squatting and focus on keeping your knees above your toes, your back straight, and your head up. Then go back up and do it again. Always make sure not to rise your feet off the floor.
Lounge: This exercise might sound like something fancy, but if you've ever stopped to tie your shoe, you've done a lounge. It's a wonderful single-leg workout that helps strengthen your glutes, hips, hamstrings, quads, and your core. It also helps work those difficult-to-reach inner thigh muscles.
How: Stand straight and put your feet hip-width apart. Take a step forward with your right leg, touching the floor with the heel first. Lower your body until you're reached a parallel to the floor with your right thigh. Make sure your knee doesn't go over your toe. Press onto your knee to go back up.
Use these workouts whether you need home exercise to lose weight, or you need some moves to stay in shape without going to the gym. The beauty of using your body to get and stay fit is in its simplicity. All you need to do is find the right motivation and go for it.