Exercising and staying in shape requires time that we often do not have due to the different activities we do daily. Plus, going to a gym can be a little difficult to fit into our schedule.
But that is no excuse, since in the comfort of home we can perform a series of exercise routines that will allow us to maintain a healthy lifestyle, keep the risk of being overweight at bay, fill us with energy and release stress.
Routines at home do not require the presence of complex devices, just have some weights on hand or, in their absence, a jar of water or filled with sand, a heavy ball or even a package of food that weighs a kilo or more, such as rice or pasta.
If you want to know what they are the best exercise routines that you can do at home keep reading.
How to start exercising without leaving your home?
Before starting your exercise routine you have to do a little warm up ; This allows your muscles and joints to prepare to achieve good physical performance and avoid any type of muscle contraction and/or physical injury. You can do a gentle jog with displacement or jog in the same place for five minutes. It is also good to include some squats, which you can do in three sets of 15 repetitions each; It is an ideal exercise to activate the largest muscle groups in your body, which creates a chain reaction that spreads throughout the body.
Jumping rope is an excellent cardiovascular exercise that will prepare your body to start a sports routine. If you don’t have a rope, you can simulate it, the important thing is that you do the exercise. Stationary jumps are also great for warming up, and you can do them with your legs together, apart, and/or on one foot.
Resistance bands and a rope are very useful to incorporate into your exercise routines, and don’t forget to have a thermos of water on hand so you can constantly hydrate yourself. Find a suitable place and play some nice music and you will have already prepared yourself to start exercising at home.
The best exercise routines to do at home
Once you have dressed appropriately (with sports clothes and shoes) and finished your warm-up, then it is time for you to put the following routines into practice. You can do three sets of 10 to 15 repetitions each warm-up exercise.
Of course, in addition to strengthening your muscles and burning calories, Don’t forget to eat a balanced diet to achieve better results and have a healthier life.
1. Climb stairs
This exercise is done in the gym with an escalator, but don’t worry, because you can also do it at home if your home is two floors. To do this, you can go up and down the stairs, do three sets of 15 repetitions each. Another alternative is to place a chair : Go up completely and stop on it and then go down carefully to avoid any accident.
If you are a little afraid, you can opt for a lower bench and start there and little by little gain more confidence until you do it with the chair. This exercise helps you strengthen your legs and glutes
2. Lunges
Standing with your legs together, take a step forward, bend your knee and make sure your foot is firmly planted on the ground. Then, lower your entire body; Your back and hips have to be straight while you try to touch the ground with the knee of the other leg. Maintain balance by squeezing your abdominal muscles, then switch legs
You can do three sets of 12 to 15 repetitions, this allows you to work the entire lower body and thus develop well-defined legs.
3. The strides
Strides, or lunges, as they are also known, constitute an exercise through which you work the quadriceps, glutes and hamstrings (muscles found below the buttocks), also helps strengthen the abdomen.
Standing with your hands resting on your waist and your legs a little shoulder-width apart, take a step forward, keeping your trunk straight. The step taken should not be very wide, just enough for the leg to move forward; The forward foot should be placed completely on the ground and the leg left behind should be bent until the toe of the foot lightly touches the ground We exhale and return to the initial position and change sides.
4. Wall squats
With this option you are working your back and legs. Stand leaning against a wall and keep your back very straight and your legs at a 90-degree angle , go down and maintain this position for 30 seconds. Do three sets.
5. The climber
It is a good exercise to strengthen your arms, and one of the easiest exercise routines to do at home.
Place yourself on the floor with your arms and palms resting on the floor; the body has to remain completely straight. Place your legs back with your toes resting on the floor. Bend your right leg and bring your knee toward your chest while the other leg remains straight and the abdomen remains contracted.
Then, return to the starting position and do it with the left leg. Do three sets with 15 repetitions each.
6. Knee push-ups
Place a mat on the floor and lie face down, resting the palms of your hands while maintaining shoulder width. The legs are crossed, the feet are raised and all support falls on the knees Bend your elbows and lower your torso until the tip of your chin touches the floor.
Then, return to the starting position and repeat 10 to 15 times.
7. Push-ups with knee touch
This exercise is another variant of push-ups or planks, and consists of standing face down on the floor, with arms and legs extended, hands and toes resting on the floor, and back completely straight. Bend your arms until you reach the ground and when you rise, touch your right shoulder with your left hand , when repeating the procedure, touch the left shoulder with the right hand. You can do three sets with 10 to 12 repetitions.
8. Push-ups with torso rotations
This variation is very similar to the previous exercise, but after performing the flexion and remaining in the initial position, The trunk is rotated laterally and the right arm is raised upward as if touching the ceiling Then you have to return to the beginning, repeat the exercise and rotate to the other side. Do between 10 and 15 repetitions.
This exercise helps you tone the lateral abdominal muscles and develop balance and coordination.
9. Push-ups with weights
Standing with your trunk straight, rest your arms on your body and flex your forearms; In your hands you can have some weights.
Another alternative is to place your arms laterally in the shape of a cross, and then go up and down Likewise, in this position, do push-ups with weights.
You can also do these push-ups sitting on a medicine ball, to improve balance and coordination.
10. The Russian turn
Also known as Russian twist, it is an ideal exercise to work the abdominal area, lower back and waist and also helps improve balance, posture and stability.
Lying on the floor, bend your knees, raise your upper body and form a V with your thighs; Keep your back straight at all times, turn your torso to the right, go to the starting position and then turn to the left.
To give greater intensity to the exercise, you can raise your legs a little and include a weight or dumbbell when spinning, although the medicine ball is also a good alternative. You can do three sets of 15 repetitions.
11. Abs with legs and twists
With this exercise you can tone your waist, define your abdominal wall and strengthen your lower back.
Lying on your back, arms placed at your sides and legs extended, raise them as well as your hips and turn slightly to the right return to the starting position, slowly lower your legs without touching the floor and then repeat on the other side.
12. Frog crunches
If you want to increase your abdominal power, this exercise is ideal.
Get into a lying position on your back, your head should be in a comfortable position, your eyes toward the ceiling and your chin away from your chest. Place your hands under your head and raise your legs at a 45-degree angle ; The shoulders are raised from the ground, the knees are bent and the elbows are touched. Then he lowers his torso and extends his legs, and returns to the starting position. Repeat again until completing three series.
13. Oblique contraction
If you want to have a well-defined waist, be sure to include this exercise in your daily routine. It also helps you strengthen your back, improve muscle flexibility and have a flat abdomen.
Lie on your right side with your legs extended, your left hand behind your head, and your knees bent She lifts her torso, tightens her abs, and tries to touch her left knee with her left elbow.
Remember that between each series you must wait 15 seconds to start again, but during this period it is advisable to be moving, take small jumps or jog.
14. Isometric plank
As its name indicates, this is an isometric exercise, that is, it is performed using only the effects of the force of gravity on our body.
To do this, lie face down on a mat, keeping the soles of your feet parallel to each other and perpendicular to the ground. Then, keeping your entire body rigid from your head to the balls of your feet, raise your upper body holding yourself up only on your elbows and the balls of your feet creating a 90-degree angle with your arms.
This exercise is ideal to use right after warming up, since it helps you activate your entire body at once.
