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Before beginning, first, you all need to answer one question ‘We know you are happy but are you healthy too?’

What happen you don’t have an answer to this question then it’s sad. Nowadays people are happy, all thanks go to fast-growing technology. However, being surrounded by technology doesn’t make you less concerned the reason is to look happy you also need to stay healthy. Moreover, to stay healthy you need to follow a good-balanced diet food and do some exercise.

I know by hearing exercises, the first thought that will cross your mind is going to the gym. If it is so, then you need to let your brain do some rest as we are talking about doing some basic workout at home only. Therefore, we have brought out the five daily functional exercises that will help you to stay healthy and fit too.

These exercises will serve you to improve your strength that you will be needing to function in your day to day life. It will make you feel fresh and energetic; even your mood will be good too. Be it a young people, a middle-aged person or anyone they need to do some exercise regularly to stay fit and healthy.

Dive into this blog to know five best exercises to try at home and even learn how these exercises are beneficial for you:

Squats:

It is one of the crucial exercises for increasing strength of lower body muscle and helps in developing core strength. It increases the size of lower body muscle as well as enhances the flexibility in your hips and lower back. Apart from increasing strength it also helps in the fat loss.

  • Start this exercise in standing position, by keeping your feet slightly wider than the shoulder.
  • Keep your hand stretched in front or fold them into your hips. It totally depends on how you are comfortable.
  • Push your butt out keeping your chest and chin up and bend your knees slowly till you make a 90-degree angle
  • Ensure your knees doesn’t fall over your toes, and stay there for at least 3 seconds, then return to the starting position.
  • Repeat all the steps for 10-15 times, depending upon how many you can manage.

Lunges:

It is good to challenge your body balance and if you make it a necessary part of your daily exercise routine, then it’s quite interesting. Lunges have a good effect on the muscles of your glutes, hips, and thighs. We understand doing lunges can be difficult but you can try this exercise while holding onto the wall.

  • Start with your feet slightly wider than the shoulder.
  • Take a left leg forward while keeping your arms on your hip or keep them at your sides.
  • Make it sure that your left thigh is parallel to the ground and your knee is making a 90-degree angle.
  • Push up off your foot and return to your starting position and repeat with your right leg.
  • Repeat this exercise 10 to 15 times with both legs.

Pushups:

The next exercise on the list is Pushups – one exercise for which you are waiting for too long and one that makes you feel that it is your cup of tea. Pushups are a calisthenics exercise that targets the muscles of the upper body mainly your chest and triceps. It is a fact that everyone cannot support their full body weight with their hands at first but with practice, it becomes easy.

  • Start with a high plank position, with your core tightened, back straight and neck in the neutral position.
  • Then you need to bend your elbows and slowly lower your body towards the ground till your chest touches the ground.
  • Now return back to your original position and then do this exercise 10-15 times more depending upon how many you can manage.

Crunches:

If you are looking for an exercise that can strengthen your abdominal muscles, then crunches are an easy and effective option for you. This exercise also improves posture and enhances the flexibility and mobility of the muscles.

  • Lie down on the exercise mat and bend your knees so your feet are flat on the ground.
  • Then cross your arms on your chest, then lift your shoulders from mat slowly upward in a smooth and controlled manner.
  • Lower your back down slowly to your original position.
  • You can repeat this exercise as many times you manage maybe 10-15 times.

Leg Raise:

Do you want six-pack abs? It is a new trend of this generation, be it a man or woman everyone is going gaga over six-pack abs. Leg raise is one of those workouts that will help you in achieving the dream of six-pack abs. Leg raise not only works on lower abs but also improves the strength and enhances the flexibility of the lower back and hips.

  • You have to first lie down on a mat, lay straight with your hand by your side and legs stretched.
  • Now you have to lift your leg up to the ceiling until your butt comes off the floor.
  • After that slowly lower your legs down till, they are just above the floor, hold there for movement and then rest them down.
  • You can repeat the leg raise exercise 10-15 times.

You don’t need to take too much stress while doing all the exercises that are mentioned above. In the beginning, you will some difficulty while performing them but with the time you will gain mastery over them. In the beginning, do two sets of each but later on, you increase the number of sets. Always remember, you need to do workout 2 or 3 hours before taking foods. Doing regular exercise is good for health, mind, and soul too and if it is not costing your pocket then its awesome. If you want to learn more about the workouts that you can perform at home, then you can take guidance from fitness24club fitness professionals.

Also Read: The Strength Training Routine Your Workout Regimen Needs

The core muscles help you in maintaining the body balance including standing straight and sitting without falling. These muscles are present in your back region, belly, pelvis, and glutes. After an age, these muscles become weak which leads to poor body posture and injuries. This is the only reason you should do core exercises regularly at least 20-30 minutes. You can also practice these exercises outside. Here are 8 best outdoor core strengthening exercises which are easy to practice: 

#Pushups – Strengthens Core Muscles as well as Chest Muscles

Get down on the floor and push your legs backward until they become straight. Keep your hands straight on the floor, not wider than your shoulder distance. Your core should be stretched and the body should be parallel to the floor. Now bend your elbows about 90 degrees while inhaling and lowering your body close to the floor. Keep the pressure on your palms and core. Now raise yourself back to the starting position while exhaling. Your shoulder muscles, chest muscles, biceps and core muscles will be stretched. This exercise is best for covering your two main body parts (chest and core) in one. Repeat the same at least 40 times a day and perform it during your chest workout routine days.

#Plank – Strengthens Core Muscles as well as Shoulder Muscles

Get down on the floor first in the same position as done in the starting position of push-ups. Now bend your elbows around 90 degrees and the body should be parallel to the floor. Now hold yourself in this pose for around 40-60 seconds while inhaling and exhaling. Keep your core muscles stretched and look at the front. Release your body into a normal position after doing every single rep. It is a very effective outdoor exercise for core and shoulder muscles. Perform this exercise at least 5-6 times a day daily.

#Decline Pushups – Strengthens Core Muscles as well as Chest Muscles

The decline pushups are the upper level of basic pushups. It needs much more core and chest strength. Place yourself in the same position as in the starting position of basic pushups. The difference is very minor as compared to the strength used in both. Just keep your feet on any bench or smaller parapet outside. Now start pushing your body close to the floor and body parallel to the floor. Continue breathing and do this exercise at least 30 times a day. It will improve your core and chest muscle strength. Extend your chest workout routine by adding this exercise.

#The Teaser – Strengthens Core Muscles as well as Shoulder Muscles

Lie on the floor and extend your above head and both legs lifted in the air at about a 45-degree angle. While inhaling, roll your head and shoulders off the mat, and press ribs down toward hip bones and exhale while lifting the entire upper body off the mat (keeping both legs up). At the top of the exercise, “land” arms so that the arms and legs should be parallel to one another. Then, breathe normally while holding the top/up position for two slow counts. Reverse the action by inhaling and then rolling back shoulders, and head down onto the mat exhaling at the start position.

#Single Leg-Glute Bridge – Strengthens Core Muscles

Lie flat on your back with your hands, palms down, extended next to your sides, bend your knees, and your feet flat on the ground near your glutes. Straighten and extend your right leg so it is at a 45-degree angle from the ground. Using your core, bring your hips up off the ground into a bridge position, raising your extended leg with it as you go. Do 10 to 15 reps on each side. It will increase the power of your core muscles.

#Crunches – Strengthens Core Muscles

Lie on the floor with knees bent. Use your core power to lift your upper body from the floor. Do not lift back your body completely on the floor as it will give strains on your neck. Repeat the same exercise at least 200 times a day. It is a very effective and older exercise for core strengthening. You can also do full or half crunches as per your capability.

#Knee Push-ups – Strengthens the Core and Chest Muscles

Get down on the floor and fold your legs backward and cross them for grip. Keep your hands straight on the floor, not wider than your shoulder distance. Your core should be stretched and the body should be parallel to the floor. Now bend your elbows about 90 degrees while inhaling and lowering your body close to the floor. Keep the pressure on your palms and core. Now raise yourself back to the starting position while exhaling. Your shoulder muscles, chest muscles, biceps and core muscles will be stretched. This exercise is best for covering your two main body parts (chest and core) in one. Repeat the same at least 40 times a day. Add this rep in your chest workout routines.

#Diamond Push-ups – Strengthens the Core and Chest Muscles

Get down on the floor in the same position as knee push-ups and keep your core muscles stretched. There is a slight difference in the position of diamond push-ups and knee push-ups. In this, you have to keep your hands in the front of your face, joining slightly. Now repeat the same process as mentioned in the knee push-ups. Add this exercise in your core and chest workout routines both. It helps in the toning of core and chest muscles.

#Rope Skipping

Skipping or jumping is one of the best and dynamic workout moves. It not only burns or body fat but also strengthens our calf and foot muscles. If you’re planning an outdoor session with your gym partners, then don’t forget to carry the skipping with you. You can set targets, in the beginning, say 2- 3 minutes or set of 50 and increase your limits with continuous practice.

For the best practice, you can make combine other exercises and skipping for better results. If you have any doubt you consult workout experts and trainers near you.

#CrossFit On-the-Road

You can do experiments with your CrossFit routines into an outdoor workout with either of these workouts of the day (WODs) that use very little equipment. CrossFit is the ideal workout for core strengthening includes push-ups, sit-ups, squats, bench jumps, lunges and much more. Spending 30-40 for CrossFit is enough for a daily workout.

So what are you waiting for? Call your partner, pick up your water bottle, tie your laces and get ready for a fresh start with the moto of PUSH YOUR LIMITS.