You want to stay in shape without going to the gym? At home you can do a lot of exercises that will help you work and strengthen all the muscles of the body. You won’t need any material, just a mat so you can exercise on the ground and protect your joints and back.
In this article, we will recommend easy exercises to do at home that you can start carrying out to take care of your body’s health without moving home. Are you aiming for the fitness challenge?
The best workouts to do at home
Now it’s fashionable to do gymnastics at home, however not all the exercises we can see on the internet are easy to do or fit for any kind of home. Below we will propose a series of exercises that you can easily do in your home, as you will not need little space or the use of gym material. Here you go.
Silents to strengthen buttocks and legs
We’ll start with one of the easy exercises to do at home and more effective at home you have at your fingertips. The squatters are perfect for working areas such as legs and buttocks thanks to the repetitions of a very easy movement and suitable for all kinds of physical conditions.
To squat properly just follow these steps:
1. Stand up, with the body upright and lightly separate the legs
2. Now, you’ll have to slowly lower your ass by pulling your ass back like you’re going to sit in a low-lying seat.
3. The weight has to be well distributed throughout the foot so that, so, the knees do not suffer too much
4. The goal is to lower your buttock as much as you can, hold on to 2 or 3 seconds and get back up slowly
Repeat this movement 15 times and for 3 sessions with 30 seconds of rest in between. So, you’ll work the area well and get your legs strong and more toned.
Back Kicks to Work Your Glutes
If you want to define the glutes area better, nothing better than betting on this other perfect exercise to do at home. To do this, you must put yourself in a quadruped position on the mat and follow these steps:
1. From a quadruped position, you’ll have to lift your right knee and push it back.
2. Keep your back straight, try not to curve it and then go back to the initial position
3. When you finish 15 reps, change leg
The recommended thing is to do 3 series of 15 with each leg so that the glutes work more. If this glutes exercise is too light for you, can include some weight in your ankles to raise the intensity a little.
Scissor Crunches to Work Your Stomach
Another easy exercise to do at home is this type of abdominal that is easy to do and with which you will work the abdomen area, as well as legs and buttocks. As you can see, it’s a very complete exercise that you can do following these steps:
- Lie face up on the mat
- Now, stretch your legs completely and stretch a few inches from the ground, trying to keep them from scratch.
- In this position, alternate your legs, mimicking a scissor motion.
- Hold on 30 seconds and rest
- Repeat exercise 3 or 4 times so your core is well worked and strong.