Going to the Gym is very time consuming, there is a lot of excuses for not working out, be it a time or no gym equipment. But the real fact is your body is the best piece of equipment you just need a little bit of workout plan to stay fit.
The reality is that workout at home doesn’t take a lot of time you just need proper mentality to remain fit and smart rest comes on itself. You can make your body stronger, faster and fitter which also boost your metabolism and burn calories making you fit and smart.
You just have to get serious about working out in your home without gym equipments, just pay attention to your eating habits and make a proper workout plan for home and notice the change in your looks and body.
Fitness exercise to do at home
1. Modified Pushups
Push-ups is the most basic and effective move for burning extra calories and tightening of chest muscles. It is performed by lying down and placing your hands on the mat and raising and lowering the body using the arms. You should keep your hands just slightly wide than the shoulder and body should be straight throughout the whole pushup.
You can modify the normal pushup as single arm pushup, pushup with weight on back and clap pushup.
2. Squat and Kick
Squat is a full body exercise, stand with your feet shoulder wide apart with hands on the side bend your knees and sit back as far as you can, you can use a chair or a couch to make the movement a bit easier. Your body weight should be on your heels and knees over your toes.
Again push back to start position repeat these steps, as a variation you can kick your one foot out and repeat with the other foot and continue alternating.
3. Step Ups
This exercise is very good for your legs and bum. You can either find a suitable chair or a raised platform to do step ups. Start stepping up and down if you find it easy to step up and down you can use some weights repeat it for about 15 times.
4. Crossbody Mountain Climber
Get into pushup position and bring the right knee toward your left elbow repeat the same with the other leg continue alternating legs at a faster pace.
6. Front and Side Plank
Lie down on the floor in pushup position bend your elbows 90 degrees and rest your weight on your forearms and toes, the body should be straight and elbows beneath your shoulders, hold on to this position as long as you can. You can do the same with sideways called side plank, lie on your side and lift your upper body on your elbow and forearm and hold this position for some time.
This exercise is great to maintain stability and stretching the whole body. Lie down on your stomach with your body straight hands should be overhead, relax your neck you spine should be straight, now lift your hands and legs few inches away from the floor keep your arms and legs extended to try to hold in this position for few seconds.
8. Overhead Lunges and side Lunges
Lunges is a good exercise for strengthening the muscles, start with both feet together and step out into the lunge you should lunge far enough so that your knee does not go in front of your toe, repeat it with other legs. For side, lunges step out to the side with toe pointing forward bend your knee as much as you can then come to start position repeat this step for about 10 times.
9. Butterfly Abs
Lie down on your back and place your soles of the feet together and relax the knees to the outside position. Now keep your hands behind your head with elbows out and lift the chest and shoulders up then back repeating the same for 10 times.
Meditation is ean xercise of the mind, it promotes relaxation and builds internal energy, it makes yourmind calmer and more focused. Just sit in a comfortable position with your eyes closed breath deeply through nostrils without any attempt to control your breath after some time you will get a steady breathing. Concentrate on your breathing, repeat it many times until your mind settles on your breath.