We often feel that working out and exercising is important, but we fail to take out time to go to a proper working out class or gym. This is due to the our super busy work life, we often forget to take care of ourselves even when it is needed the most. Therefore, to avoid any kind of complications, we provide you some of the best exercises that you can do at home, giving you the complete freedom to work out at any time, according to your convenience. These exercises will help you to build a your body stronger and healthier. It will also create a routine which is much better and healthier.
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Below is the list of exercises that you can do at home without any complications:
1. Bodyweight squat
This exercise is one of the most common exercises that can be done at home, without any problems. To do this exercise you must stand straight and tall, keep your feet at a distance. Hold your arms straight out in front of your body. Make sure your arm is parallel to the ground. Now, slowly make your body low as much as you can by lowering your hips back and bending your knees. Take a second, now push yourself upward, back to the original position. You can keep doing this for 15-20 times. This exercise is done to strengthen your legs and lower body.
2. Incline Push-up
For this you have to push your body a little. Find a stable base like a box or low table. Keep your body rigid and make sure your body has formed a straight line from ankle till your head. Put your body low until your upper arm dip below your elbows. Hold on for a second and then push yourself back, to the start position. If the inclined push up seems to be easier then you may do it the old fashioned way or try different types of push up, with your hands on the floor. Do this for 12-15 reps. Make sure you don’t hurt yourself much. Take it slow and easy.
3. Hip raise
To start this exercise, lie on your back straight. You must use a Matt and lie down straight on the ground. Now, bend your knees, your feet should be flat on the ground. Place your arms about 45 degrees out to your sides. Make sure your palm is facing upwards. Give a raise to your body and push your hips upwards. This will give your body tight core. You must keep breathing normally. Hold on in the position for a few seconds and make sure your body remains in that position. Slowly get your body back to the starting position and repeat this exercise for about.
4. Wall sit
This exercise might look a little simple, but you will understand the pressure on your thighs later. This exercise is a great therapy to prevent runner’s knee. This is a problem which mostly women faces than men. This also helps to prevent your thighs from bulking out. To do this exercise, stand straight with your back against a wall. Placing your feet a little away from the wall, to make the movement easier. Make sure your feet is about hip distance apart. Now, slide down the wall, bending knees to an angel of 90 degrees. Make sure that your knee joint should be above your ankle joint. Do not let your knees fall into the midline, otherwise you may loose the grip. Hold in at that position for about 30-60 seconds.
5. Side plank
To do this exercise lie on your right side with your knees absolutely straight. Lift your upper body with the help of your arm and elbow. Make sure while doing this, place your left hand on your hip. Hold in this position and stay in that position for a second or two. Keep forming a straight line while your body is raised up. It should be in a straight line. Now, slowly come back to the original position and roll to the other side. You can do this exercise for 30 seconds each side. This exercise helps to give a core workout.
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6. Walking lunge
One of the most common exercises that will help you to get stronger legs. In this exercise, stand straight with your hip width, holding some weight in each of your hands. Step ahead, a little forward with one leg and lower your whole body till your knee touches the ground. While doing this make sure your front thigh is parallel to the ground. Now, step forward with your rear leg to perform the same.
To do this exercise, lie on a mat straight, bend your knees and make sure that your feet is facing the ground. Cross your arms overhead your head and your stomach in. Now, slowly lift yourself up, that is, lift your half body, and do not lift your whole body up. This will help you give core strength, which is very important for muscle building. This helps in to bring your abs as well. Now, inhale and easily back down till you reach your starting position. You can do this activity 3 sets of 10 repetitions.
8. Tricep dips
This exercise might look easy, but it clearly strains your body out. It helps to lose maximum calories and is treated as best cardio. To start this exercise you would need a chair or lower table. With your legs out in front and hands over the edge of the chair. Make sure you are looking in the opposite direction of the chair. Now, with the help of your shoulder and elbow bend down, making 90 degrees. Hold in for a second and return back to the same position. You can do this for 10 times till you feel tired.
9. Body weight calf raise
Keep your toes on a block or brick and stand straight on it. Hold onto the wall or anything sturdy for your support. Now, slowly and steady raise your heels to come up on the toe of your feet, and then lower your heel steady, till your feet feel the stretch in your calves. This is the best way to get better and stronger calves.
10. Single leg Glute Bridge
To do this exercise, lie down straight on your back first. While you lay flat on the ground, bend both the knees so that your feet rest close to your butt. Now, raise your one leg up and bring the knee closer to your chest, drive your heel of the other foot into the ground. Brace up till the time your body is one straight line. This exercise helps you to build a strong leg muscle.
There is a need to work out daily to maintain your physical fitness. You may also consult a few experienced people or an instructor. An instructor while you are doing any intense leg workout. Exercise is a very important physical activity that is required to be done each individual. The exercises given above can give you good toned legs and make your legs look perfect and strong