Home Exercises
Easy home exercises can give you the energy boost that you need within the day. Also, simple home workouts are good for mental health.
Home strength training exercises are best for people who do not have enough time to go to the gym because of other obligations in life. Studies say that a person can lose weight without the equipment that we see in the gym. People can develop muscles and strength by simply working out at home.
Researches said that doing strength training exercises can benefit you in many ways like the following:
- It reduces your body fat.
- It increases your energy level.
- It helps you build muscles.
- It improves your posture and strength.
- It improves your mood and well-being.
Moreover, the COVID-19 pandemic has brought a drastic change to any aspect of our lives. People must observe proper health protocols. Gyms are closed because it is one of the places where you may get the virus. With that, here are some easy strength training exercises that you can do at home.
1. Push-Ups
Push-ups are best to build muscles and strength in your upper body. It is also a compound exercise because it involves your chest, shoulders, back, abs, and legs. It is helpful as we often need to push against objects in our everyday lives. It may give us the strength to do these activities well.
To start, consider the following steps in doing push-ups:
- Prepare a mat because you have to do this on the floor.
- Slowly carry your body as you face the ground with your hands slightly wider than your shoulders.
- Extend your legs and make sure to straighten your back so you won’t damage your muscles and bones.
- Before starting to do anything, remember that it is necessary to tighten your core by contracting your abs.
- Remember to inhale as you slowly bend your elbows and make sure that it should be at a 90-degree angle.
- Exhale as you go back to your starting position slowly.
- Repeat the process.
It is not appropriate for people who have shoulder or elbow injuries to this exercise. Consider your doctor or therapist to know what is the right thing to do.
2. Lunges
Lunges are considered one of the exercises that can help the lower part of your body. It touches your hips, glutes, quads, hamstrings, and calves. It is highly recommended for athletes as it helps to develop the leg muscles. It also allows you to be more flexible and improves your balance.
In making the lunges, you can try to do the following steps:
- Stand straight and forward your right leg slowly until it reached the floor. Make sure to bend it to a 90-degree angle.
- Observe your balance as it is needed to execute this exercise.
- Once your knee touched the floor, slowly try to get up and try to do it on the other side.
- Remember that you should not put too much stress on your knees.
- Repeat the process.
3. Calf raise
This exercise is good for improving and building muscles in the back of your legs. It is also a great help for athletes as legs are necessary for performing their routines.
To this, you can start by:
- Stand straight.
- Slightly part your legs from each other.
- Try to rise from your toes slowly.
- Pause in a while and go back to your first position.
If you want to do this more intensely, you may hold a dumbbell while doing the procedure.
4. Wall squats
Wall squat is an exercise known for its ability to help you build muscles in your thighs and other groups of muscles. Moreover, it can also help you to develop your balance as you lie your back on a wall.
In performing wall squats, you have to do the following:
- Put your back against the wall.
- Slowly bend your legs until it is on 90-degree position.
- Do this in a span of 20 to 60 seconds.
- Slowly stand straight again and repeat the process.
Remember that before doing any of the exercises above, it is necessary to check yourselves first. Ask your doctor if you can do it, especially if you have an injury, bone, and muscle problems. Click here for more easy strength training exercises.