It takes a lot of hard work and discipline to achieve a healthy body. Aside from eating the right kind of diet, it is equally important to engage in a consistent routine. Most people prefer going to the gym in order to reach their ideal weight and body shape because of the equipment and amenities.
If you don’t have the time or budget to hit the gym, the you don’t need to worry. We got your back. Save time, money and gas with easy-to-follow home-based workouts that will help you achieve the body that you want.
First Things First!
For safety purposes, you must have a training buddy. This is essential so you can avoid accidents. You will also need to constantly check the equipment you use. Remember to never attempt creating unnecessary routine to avoid physical injuries.
- Bodyweight Squat
The bodyweight squat is used to improve the shape of the legs. It also helps strengthen the legs muscle. Stand up and spread your feet apart. Make sure that the angle of your two feet is wider than the distance between your two shoulders.
Then, you must stretch your arm out front. It must be raised up to the level of your shoulder. When you move, you must ensure that your torso remains upright while your lower back is slightly arched.
Lower your body by bending the knees and pushing the hips. You must pause and return to the original position. You need to repeat the movement 15 to 20 times.
- Side Plank
The spine area also needs to be exercised, and the side plank is the perfect choice for that. Other nearby muscles especially in the arms and shoulders are strengthened using this routine.
Start by lying on your right side. Make sure that your keep your knees stretched. You will also need to position your upper body using your forearm and elbow. Once you assume the correct pose, you need to put your left hand on your hip.
Tighten your core by breathing in. Make sure that your tummy is tucked in. Afterwards, you should raise the hips until your entire body forms a straight line. While breathing in, you must hold the position for at most 30 seconds. Repeat the process on the left side.
- Hip Raise
Position your body by lying on your back and bending your knees. Keep your feet flat on the flooring. Then, you must position your arm. Make sure that your arm forms a 45-degree angle while your palms are facing upwards.
Keep your core tight and breathe. Then, you need to squeeze the glute area and raise the hips. Your new position should look like a straight line. You must pause for at most five seconds before you shift positions. Repeat the exercise 10 times.
- Inclined Push-up
If you wish to have a chiseled chest or deltoid muscles, you must do the inclined push-up.
This exercise is similar to the typical push-up routine. But instead of doing it on a flat and leveled surface, you will need to have an inclined position.
You are free to use any equipment to achieve an inclined position. Once you get the right angle, you must push-up for 12 to 15 counts.
- Hip Thrust
The hip trust is perfect in toning and strengthening the glutes. This exercise also lessens the risk of possible lower back injuries. To start the exercise, you will need to stretch your shoulders on a bench.
Then you need to bend your knees at a 90-degree angle. Your two feet should lay flat. Breathe in deeply to brace your core area. Lift up your hips and hold the position for at most two seconds. Repeat the position on the other side. You need to do the routine for at most 15 counts.
- Jumping Lunge
The jumping lunge is very helpful in strengthening the core. In addition, it also improve the agility of the leg and thigh muscles. Step forward with any foot and lunge. Then, you need to jump while you swing your both arms forward. While in mid-air, you must switch your foot so you can repeat from the beginning. Repeat all the steps for at least 10 times.
- Squat and Kick
The squat and kick is a variation of the bodyweight squat. Which is why it also functions to tighten the glutes and strengthen the muscles of the legs. It also helps improve cardiovascular health.
Stand up and set your two feet wide apart. Then, place your hands behind your head. You should squat low, then kick your left leg in front. You should ensure that your foot is properly flexed. You must repeat the process on the right leg. Repeat the entire process 10 to 15 times.