Don’t have time to get to a gym? These effective exercises are not only good for your overall health and fitness, but also provide a user-friendly way to get in shape. The best part is that most of these exercises can be done in the comfort of your own home!
#1 Walking
Beginners can start at around 5 to 10 minutes at a time and gradually move up to 30 minutes per session. As you progress, lengthen the time of your walks before boosting your speed or incline.
#2 Interval Training
Adding interval training can boost your fitness and burn more calories as well as help you lose weight. The basic idea:
Vary the intensity of your aerobic workout to challenge your body instead of remaining in your comfort zone.
How: Push up the pace for a minute or 2. Then back off for 2-10 minutes depending on how long you work out and how much recovery time you need to do throughout your workout.
#3 Squats
Why? Squats work various muscle groups such as your quads, hamstrings and gluteus all at once.
How: Keep your feet at a shoulder width apart with your back upright and straight. Bend your knees and lower your rear as if you were about to sit down on a chair with your knees directly over your ankles.
#4 Lunges
Like squats, lunges work all the major lower body muscles. That also helps improve your overall balance.
How: Take a big step forward keeping your back straight. Bend your front knee approximately 90 degrees. Keep your weight on your back toes and drop your back knee toward the floor. Don’t let it touch the floor.
#5 Pushups
Pushups strengthen the chest, shoulders, triceps and any other core muscles.
How: Face down, place hands slightly wider than a shoulder width apart. Place toes or knees on the floor creating a smooth form with your body from shoulders, knees to feet. While keeping your rear end muscles and abdominals engaged, lower and lift your body by bending and straightening elbows while keeping torso stable through the movements.
#6 Abdominal Crunches
A- Begin lying on your back with feet flat on the floor and palms supporting your head. Press your lower back down and contract your abdominals and raise first your head, then your neck, shoulders and upper back off the floor.
B- Do the same but lift feet off the floor with knees still bent. This may help to avoid arching your back as well as strengthen hip flexors.
#7 Bent over Row
Works all major muscles as well as upper back & biceps.
How: Stand with feet a shoulder width apart. Bend knees & flex forward at the hips. Next, engage the abdominals and extend spine to add support. Hold weights beneath the shoulders with hands at a shoulder width apart. Flex elbows and lift both hands toward sides of body. Pause then lower hands to starting position.
The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.