Exercising at home can be a convenient and effective way to stay fit and active. Here are five exercises you can try at home:
These squats are a great compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, lower your body by bending your knees, and push your hips back as if you're sitting in a chair. Keep your chest up and your weight on your heels. Return to the starting position by pushing through your heels.
Push-ups are a fantastic exercise for strengthening the chest, shoulders, triceps, and core muscles. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping them close to your sides, until your chest is just above the floor. Push back up to the starting position.
Planks are excellent for building core strength and stability. Begin by lying face down on the floor. Lift your body off the ground, supporting yourself on your forearms and toes. Keep your body in a straight line from head to toe, engaging your core muscles. Hold this position for as long as you can while maintaining proper form.
Jumping jacks are a simple but effective cardiovascular exercise that also engages various muscle groups. Start with your feet together and your arms by your sides. Jump up while simultaneously spreading your legs wider than hip-width apart and raising your arms above your head. Jump again, returning to the starting position. Repeat in a continuous motion.
Mountain climbers are a dynamic exercise that targets the core, shoulders, and legs. Start in a plank position with your hands directly under your shoulders. Bring one knee toward your chest, then quickly switch legs, keeping your core engaged and your hips down. Move your legs in a running motion as fast as you can while maintaining proper form.
Remember to warm up before exercising and cool down afterward. If you're new to exercise or have any health concerns, consult with a GP before starting a new exercise routine.
Additionally here are some modifications you can make to the exercises mentioned above:
Modified bodyweight squats: If regular bodyweight squats are too challenging, you can try modified squats by using a chair for support. Stand in front of a chair with your feet shoulder-width apart. Lower your body by bending your knees and slowly sit back onto the chair. Pause for a moment, then push through your heels to stand back up.
Knee push-ups: You can perform knee push-ups instead. Start in a plank position with your knees on the floor and your hands slightly wider than shoulder-width apart. Lower your chest toward the floor by bending your elbows, keeping them close to your sides. Push back up to the starting position.
Forearm plank: Find that a full plank is too challenging, you can do a forearm plank instead. Start by resting your forearms on the floor, shoulder-width apart. Extend your legs behind you and lift your body off the ground, supporting yourself on your forearms and toes. Keep your body in a straight line from head to toe, engaging your core muscles. Hold this position for as long as you can while maintaining proper form.
Low impact Jumping jacks: Regular jumping jacks can sometimes be too intense or put too much stress on your joints, you can try low impact jumping jacks. Instead of jumping, step one foot out to the side while raising your arms above your head. Alternate stepping each foot out and in while moving your arms.
Standing Mountain climbers: Try modifying mountain climbers by performing them in a standing position. Stand with your feet hip-width apart. Lift one knee toward your chest while simultaneously bringing the opposite elbow down to meet it. Alternate between legs, keeping a quick and controlled pace.
Remember to adjust the intensity and repetitions based on your fitness level and gradually increase as you get stronger. Listen to your body and modify the exercises as needed to ensure safety and comfort during your workouts.