You don't need an expensive gym membership or fancy equipment to get fit. Try these five exercises from the comfort of your own home to save money and get lean today.
Burpees
Burpees are an extremely effective way to exercise your entire body and work your heart. Begin in a low squat position with your hands on the floor in front of you. Kick your legs out behind you and do one push-up. Next, jump your legs back in under your chest. Jump straight up with your arms straight above your body, and immediately go back into the beginning squat position again. Burpees will get your entire body worked out and give you a sweat without leaving the house.
Plank
Planks are one of the most effective exercises for strengthening your abdominal and back
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Begin with your legs shoulder-width apart. Bending at the hips, rather than the knees, and pushing out your butt behind you, bend until your thighs are parallel to the ground. Keep the majority of your weight in your heels as your raise back up to the starting position in order to target the quadriceps, hamstrings and glutes.
Mountain Climbers
This full-body exercise will strengthen your core muscles and get your heart pumping to strengthen your cardiovascular system. Get down on the ground on your hands and knees. Bring one knee under your chest while straightening the other leg out behind you. Keep your hands on the ground and pull in your core muscles while jumping and switching legs, bringing the opposite knee under your chest and the opposite leg straight behind you.
Push-Ups
This classic exercise is widely used because of its effectiveness. Push-ups strengthen the shoulders, triceps, biceps and upper back muscles. Lay on the ground with your legs straight behind you and your arms next to your chest. Keeping your back straight, push your arms up until they are straight and bend again until your chest almost touches the ground. Straighten your arms again and repeat. Push-ups can be done from the knees for an easier, but still effective,
This exercise is done with a barbell and a incline bench (“Exercises”). The way to do this exercise is to lie down faced up on an incline bench. The exerciser grips the bar with a medium-width grip and lifts the bar off of the rack (“Exercises”). the exerciser then holds the bar straight over his or her head, and keeps the arms locked. This is the starting position of the exercise. Next the exerciser inhales slowly while moving the bar slowly down toward the upper chest (“Exercises”). After a slight pause, the exerciser pushes the bar back to the starting position while exhaling and the arms should be locked. Before the exerciser brings the bar back down again the exerciser squeeze the chest for a second. The exerciser repeats the process for the desired number of repetitions. When the exerciser is finished with the exercise the bar should be placed back on the rack (“Exercises”).
Set a 12 to 24-inch box or step securely on the ground in front of you. Swing your arms behind you as you place your body in a short squat position. Jump focusing the momentum through your ankles, knees and hips to propel yourself onto the platform. Make sure you land with your knees bent to help absorb some of the shock and then step down off the box one leg at a time before repeating.
Lie down and place the soles of your feet while bending the knee to the side. Put your hands behind your head and keep your elbows in line with your ears. Continue to lie on the floor and bend your chest until almost stick to the floor. Do this exercise 10 times a day.
These are great for the upper body because they help to strengthen triceps, chest and shoulders with a full range of motion. To perform this upper body workout place kettlebells onto the ground and get into the pushup position. Hold onto the kettlebells and perform a normal push up. Maintain a tight grip to ensure the kettlebells stay in place and lower then rise up to return to starting position. When lowering your body be sure to pause before pushing up to really target those muscles. This pause will help to build muscle and increase strength. Also remember breath normally by inhaling as you go down and exhaling as you go
Pushups are exceptionally effective for building muscle in glutes, abs, torso, shoulders, triceps, lower back and your heart.
1.lunges When you begin this exercise you may believe this exercise is rather difficult not because this motion is hard in fact its easy you just have bad balance. Balance is garnered through long stretching and deep breathing. The first stretch you want to begin with is the "Lunge quad stretch". when you are doing this exercise really dig deep and use those leg muscles.
This exercise will strengthen your back, thighs and pelvis in addition to increasing flexibility. To begin, sit on the floor with the soles of your feet pressed together and your knees bent. While keeping your back straight, use your elbows to push your thighs toward the floor. Hold this position for 10 to 15 seconds before releasing. Repeat five to 10 times.
Another good exercise to do is the lower leg lift crunches. This is done by lying flat on the ground with your back. Fold your hands and keep them behind your head. Join both your legs together and lift them up to ninety degrees without bending your knees. You will feel the pressure in your thighs your butt and your lower abdomen. Continue this exercise in sets for five with ten repetitions in each set for
For this exercise, follow the same motions as single leg raises, only bring one of your knees to your chest at a time. In short, start off in sit up position, then bring one knee up, slowly, until it touches your chest. Then lower it back to the floor, slowly, until your foot is flat against the floor. Repeat with the other leg.
One example of an exercise using a combination of several of these movements together is jumping squats with free weights. This exercise targets the lower body, core and also the upper body. The quadriceps, the hamstrings, the gluteal, the lower back and the abdominals. The back muscle act as stabilizers to keep the body in a correct balance position. In the explosion phase, hip extends in a slight adduction knee extension and ankle plantar flexion. During the landing phase, back into the squat position, all the muscle is in an eccentric position, the hip flexion with slight abduction, knee flexion, and ankle dorsiflexion. Jumping squats with weights are just one of the extended workouts that utilize these principles. It is very important to understand the fundamental movements of major body segments in order to design and execute appropriate workout for my clients and their personal
Place your hands behind your head, and bring your knees towards your chest and lift your shoulder blades off the ground (Right Elbow and Left Knee, then Left Elbow and Right Knee)
Abs braced. Shoulders back and down. Chest lifted. Hips down. Kick feet as far back as possible. Stand straight up to complete.
Use your forearm to push your hip up off of the floor. Keep your head and neck aligned with your spine and hold this position for two seconds. Do several repetitions and repeat on the other side of your body. Repeat on both sides ten times and work your way up to at least twenty repetitions per work out session. In addition to your abdominal muscles, this exercise also strengthens your obliques and shoulders.
One of the best barbell exercises for the shoulders is the push press. Grab a barbell with your palms facing downward and your arms spaced slightly wider than shoulder width. Keep your knees bent and your back and arms straight as you prepare to lift the barbell. Lift the barbell up, stand up and rest the barbell gently on your shoulders. Flex your hips and knees slightly, and then straighten them out as your lift the barbell above your head. Hold this position for a second or two, and gradually bring the barbell back down while also bringing your hips and knees back to their slightly flexed positions. Repeat for five reps.
Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.