This guest post is authored by Luke S. Mitchell who is an MS Undergraduate in Sports Journalism and manager of Defend Your Healthcare. He is interested not only in the mind-body relationship and how motivation shapes our bodies but also in how we draw energy just from one simple yet powerful thought.
People nowadays try to adopt more and more complicated workout plans to help them achieve their fitness goals. However, simplicity will always be the best choice when it comes to intense physical activity. Why go out of your way to try crazy exercises, when the most basic ones can bring you equally amazing benefits?
Exercising at home is a good way to lose some extra weight and keep your body fit at the same time. Here are five conveniently simple workouts that will help you stay in shape.
Because it engages all your core muscles, planking is one of the best exercises for tummy tightening. While it might not give you a flat belly overnight, results will start showing over time. On top of that, it also helps build abdominal endurance, which will help you withstand more difficult workouts in the future. And in addition to that, it’s easy to perform too.
All you need to do is lie flat on the ground facing downwards. Put your arms under your shoulders and use your hands to slowly rise. Balance your body on your toes and keep your back straight. Hold for fifteen seconds, then lower yourself back down. Perform four sets of ten to fifteen movements each to achieve durable and notable results.
2. Jumping Jacks
According to Julia Buckley, a renowned personal trainer, something as classic as a jumping jack makes for an incredibly effective workout that will help you stay in shape right from the very comfort of your home. Furthermore, it can be tailored to your fitness level. So, if you’re a beginner, you can simply do the following moves slower to decrease difficulty.
Stand up and do a star jump, splitting your legs while in the air. Jump back to bring them together and make sure to engage your arms in it as well by raising them up an apart. Not only does this exercise all four of your limbs, but it also raises your heart rate, meaning that calories are burned faster.
3. The Bicycle
The bicycle is one of the simplest exercises which work on your abdominal muscles. To start out, lie on your back with your knees bent and feet on the ground. Your lower back needs to be pressed down at this point. With your ears cupped in each hand, lift your left foot until your knee points directly at the ceiling, and then extend the right leg while lightly lifting it too.
Curl your torso up and touch your right elbow to the left knee. Repeat the same movement for the other side of your body. Do ten reps in total to achieve the best results. If you feel like it’s getting too difficult for your fitness level, keep your head and shoulders flat on the floor at first instead of incorporating your upper body. You’ll get the hang of it soon enough.
If you’re looking for a quick and easy workout to strengthen your backside, then squats are the perfect choice for you. They work on your quads, calves, and hamstrings, which is incredible for your overall core and promotes weight loss at the same time.
To perform a standard squat, place your feet shoulder-width apart and extend your hands in front of you. Lower your body until your thighs are parallel to the ground if you can. If that’s not possible at your level, just descend as much as you can. Make sure that you don’t round your back in the process. Do two sets of fifteen squats each daily for visible improvements.
Although the pushup is perhaps one of the most traditional exercises out there, doing it right and getting the most out of it is quite the challenge. What you need to do is start out in high plank position and stabilize your lower half by grounding your toes into the floor. Brace your core and flatten your back, then begin to lower your body.
Prevent your backside from sticking out during the descent. Exhale while you push back up and repeat this movement for ten to twenty reps to exercise all your major muscle groups. You can also try some variations once you’ve gotten the hang of it but be careful not to overdo it.
As a small recap, daily workout sessions comprised of planking, jumping jacks, squats, pushups and air bicycle reps are a sure way to stay fit from the very comfort of your own home. However, you need to make sure that you are performing them right, or else you won’t see any visible improvements as far as your muscles and amount of body fat are concerned.
Remember not to overwork yourself under any circumstances. Don’t push beyond your capabilities. Surpassing your limits is fine every now and then but exaggerating in this respect won’t do you any good in the long run.