You do not need a gym subscription just so you can tone your body and live a healthy lifestyle. There are so many home exercises that you can try out. These routines require little to no equipment so they are pretty accessible and doable. All you need is yourself and the discipline and willpower to actually do them regularly, or at least three times a week.
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Lunges are one of the easiest exercises you can do yet it is very impactful in building muscle and toning your body. You mostly use your legs and your own body weight yet it targets so many different muscle groups in your body. This is great for improving your sense of balance, which you will benefit from when performing other types of exercises. It is also perfect for toning and strengthening your legs and glutes.
Start by standing with your feet apart, at least the same width as your shoulders. Take a step forward with your right leg. Bend your knees at ninety-degree angles. Stop bending once your thigh is parallel to the ground. You can hold this for a couple of seconds and then stand up again. Do the same for the other leg. You can even add weights to challenge yourself even further.
Pushups are yet another simple yet highly effective workout that you can do to keep your arms toned. You basically use your own body weight to tone your arms. Begin by assuming a planking position. Keep your neck neutral and your shoulders back. Place both palms flat on the floor and beside your elbows. Bend your elbows and then push your entire body upward until both of your arms are stretched. Make sure you are propping yourself on your toes. Keep your elbows as close to your body as possible. This may be hard to accomplish if you are a beginner so you can try knee pushups and then evolve into full pushups later on.
Squats are great for improving your core and lower strength. They also improve the flexibility of your hips and lower back. It involves so many different muscle groups so it is great for burning a lot of calories. Start by placing your feet wider apart than your shoulders. Brace your core and then bend your knees. Drop until both of your thighs are parallel to the floor. Hold the position for about a second and then stand up again. Make sure your knees aren’t bowing outward or inward. Repeat for as many times as you desire. You can also add weights to challenge yourself.
Burpees are incredibly challenging as they engage in numerous areas of your body. It is great for improving your cardiovascular endurance as well as your muscular endurance and strength. Start in the same way you’d start a squat. Bend until your hands touch the ground and then pop out your legs backward to assume a pushup position. Then, fold your legs to go back to the squat position. Jump upward and stretch your legs. This routine involves a lot of hopping and it is a guaranteed way to make you sweat. Repeat for as many repetitions you can.
Looking for another way to strengthen your core? Try side planks with a twist. Instead of holding the position for as long as you can, do hip dips on both sides. Contract your core to straighten your spine and to lift or drop your hips. It helps to be mindful of your form at all times to ensure that you can do this correctly. Do three sets of ten to fifteen repetitions on each side to tone your core muscles.
Situps are one of the most effective ways to tone your abdominal muscles. It engages your core as you sit upright and then back down again. You can modify this according to your capabilities. If you are a beginner or you have backaches, you can just do crunches until you are comfortable enough to do situps. Remember to keep both of your feet flat on the ground while you are doing this. Lift your shoulders until your chest is touching your knees, and then repeat for as many times you need.
This exercise is designed to strengthen your glutes and make the said area more toned. Lie down flat on the ground. Bend your knees and keep your feet flat on the floor. Make sure your feet are wider apart than the distance of your shoulders. Lift your buttocks and then hold the said position for one second, and then lie down flat again. You can amp this up by holding a dumbbell on your lower abdomen or by using resistance bands around your thighs.
Overhead Dumbbell Presses
This is yet another great exercise for toning your arms. The dumbbells can be adjusted to how much you want to challenge yourself. Just make sure to be gradual in terms of increasing the weight so as to not strain yourself. Start with both arms on your sides. Simultaneously lift the dumbbells overhead, forming an arch as you go. Lower the dumbbells in the same way and then repeat for as many reps you like. Do the lifting slowly to challenge your shoulder muscles. It also challenges your back and core muscles.
This is a great exercise for burning back fat and toning your back muscles. Start with your feet apart and then slightly bend forward. Put your dumbbells on each of your sides and then bend your elbows to pull them u. Do as many repetitions as you need to.
In light of the ongoing pandemic, it will take a while for things to go back to normal and for gyms to reopen for public use. That shouldn’t be an excuse for you to slack off on your fitness goals and let your body lose its form. You can do the aforementioned exercises about three times a week to keep the said muscle areas toned. Pair these exercises with at least thirty minutes of cardio every day for maximum effects.