You don’t need a gym membership, expensive equipments to get in real shape. There are several workouts which can be done in your living room using nothing but your own bodyweight. Here’s a breakdown of different exercises which u can perform at home and also the way it must be done.
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1. Full bodyweight workouts
Squats:
• Stand with your feet and shoulder while the width must be apart
• Lower your hips back and down just like sitting on a chair
• Keep chest up and knees behind toes
• Push yourself through heels and try to stand back up
• Do 3 sets of this and do 12 to 15 reps
Push Ups
• Start in a plank position, hands must be wider than shoulders
• Lower your body until the chest doesn’t touch the floor
• Push yourself back to get to the starting position
• Do 3 steps and perform 8 to 12 reps
2. Cardio
Jumping Jacks
• Stand with your feet together with your arms at sides
• Jump while spreading your legs while raising your arms overhead
• Jump back to the starting position
• Repeat it for 30 to 60 seconds
Mountain Climbing Exercise
• Start in a plank position
• Drive one knee towards your chest and then switch your legs quickly
• Your core must be tight
• Continue for 30 to 45 seconds
3. Strength Training
Plank
• Rest on your forearms and toes and keep your body in a straight line
• Engage up your core and try to avoid sagging your hips
• Try and hold it for 30 to 60 seconds
Tricep Exercise (Do it with the help of a chair)
• Sit on the edge of a sturdy chair where your hands must be beside the hips
• Slide off the edge, lowering the body by bending your elbows
• Push back to the starting position
• Do 3 sets and cover 10 to 12 reps
4. Elasticity and Body Mechanics
Cat Cow stretch
• Start it with your hands and knees
• Arch your back while dropping your belly slowly (cow)
• Round your spine while tucking the chin (cat)
• Do alternate exercise slowly and complete 8 to 10 reps
Downward Dog Exercise
• Start with your hands and knees
• Lift your hip up with your back, forming an inverted V shape
• Press your heels downward towards the floor and hold it for 30 to 40 seconds
Take proper rest intervals and continue the exercises without going to any gym and to get proper shape for your body.
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