Home Exercises are essential for amazing transformation of the body.
Home Exercises is the most essential part of your life. Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. These 25 moves will help you stay on track, no matter where you find yourself. Using only your own body weight, these versatile moves can help you create a total-body workout that fits your needs and abilities.
Below are some Home Exercises you can do regularly :
1) SUPERMANS an Easy Home Exercises
Step 1
Starting Position: Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other.
Relax your neck and align your head with your spine.
Step 2
Upward Phase: Exhale. Deepen your abdominal and core muscles to stabilize your spine and slowly and strongly reach both legs away from your torso until they lift a few inches off the floor. At the same time float both arms a few inches off the floor. Keep both legs and arms straight and allow any rotation in the arms, legs, shoulders or pelvis. Your head is aligned with your spine. Do not allow your head to lift up or to droop toward the floor. Do not allow the back to arch. Hold this position briefly.
Step 3
Downward Phase: Gently inhale and lower your legs and arms back to your starting position without any movement in your low back or hips
Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
2) PUSH-UP
Step 1
Starting Position: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward, or slightly inward and knees under your hips. ?Engage the abdominals and pull the shoulder blades down your back.
Step 2
Reach one leg out and away followed by the other leg, bringing you to plank position. Keep the abdominals/core engaged to brace the torso. Your head should be aligned with your spine. Your feet are together with your toes tucked under and your heels reaching toward the wall behind you.
Step 3
Downward Phase: Slowly bend the elbows, lowering your body toward the floor. Keep the torso rigid and the head aligned with your spine. Do not allow your low back or ribcage to sag or your hips to hike upward. Engage your butt (glutes) and thigh (quadriceps) muscles to help maintain stability and a rigid body. Try to lower yourself until your chest or chin touch the mat or floor. Your elbows should stay close to the sides of your body or be allowed to flare outwards slightly.
Step 4
Upward Phase: Press upwards through your arms, straightening the elbows. Keep the torso rigid and head aligned with your spine. Imagine pushing the floor away from you. Do not allow your low back to sag or your hips to hike upward.
Step 5
An alternative position is to keep your fingers facing forward and your elbows close to your sides during the downward phase. This shifts the emphasis from the chest muscles onto the triceps and may reduce stresses in the shoulder joint.
Pushing through the outside surface and heel of your palm provides greater force in your press and stability to your shoulders.
3) Contralateral Limb Raises as Home Exercises
Step 1
Starting Position: Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other. Keep your head aligned with your spine.
Step 2
Upward Phase: Exhale. Deepen your abdominal/core muscles to stabilize your spine and slowly float one arm a few inches off the floor. Keep your arm straight and try not to rotate your arm or shoulder. Your head and torso should not move, avoid any arching in your back. Do not lift your chin or lower your head. Hold this position briefly.
Step 3
Downward Phase: Gently inhale and lower your arm back towards your starting position without any movement in your low back or hips.
Keep your body fit without going to any Gym. Aerobic Exercise.
Step 4
Exercise Variation (1): From your starting position, deepen your abdominal and core muscles to stabilize your spine and slowly stretch leg out and allow the leg to lift off of the floor. Keep your leg straight and your toes reaching to the wall behind you. Keep both hip bones and pubic bone in contact with the mat. Avoiding any rotation in your leg or pelvis. Your head and torso should not move, avoiding any arching in your back. Do not lift your chin or lower your head. Hold this position briefly. Return to your starting position.
Step 5
Exercise Variation (2): From your starting position, deepen your abdominal/core muscles to stabilize your spine. Reach one leg out and way until it lifts off the floor. At the same time float the opposite arm a few inches off the floor. Keep both your leg and arm straight and avoid any rotation in either. Your head and torso should not move, avoiding any arching in your back. Do not lift your chin or lower your head. Hold this position briefly. Return to your starting position.
4) Bent Knee Push-up as Home Exercises
Step 1
Starting Position: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward and knees under your hips. ?Engage the abdominals and pull the shoulder blades down your back.
Step 2
Reposition your knees as needed to create a straight line in your body from the knees, through the torso and out through the head. There should be no bend at the hips. Keep the abdominals braced.
Step 3
Downward Phase: Keeping the torso rigid and head aligned with your spine, slowly bend your elbows and lower your body toward the floor. Do not allow your low back to sag or your hips to hike upward. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.
Step 4
Upward Phase: Maintaining a rigid torso and head aligned with your spine, press upward through your arms. Do not allow your low back to sag or your hips to hike upward. Continue pressing until the elbows are straight.
Push-ups place stress upon the wrist joints. To alleviate some of this stress you may opt to use dumbbells and grip the handles rather than place your hands on the floor. If you are pressing from an elevation such as a dumbbell, you do not need to lower your chest or chin to the floor. But rather lower yourself until your chest or chin are level with the dumbbell handles.
5) Downward-facing Dog
Step 1
Starting Position: Come to an all-fours (quadruped) position on the floor mat. Keep your hands under your shoulders hands fingers facing forward. Engage your abdominals to support the spine, step back one foot at a time, coming to a push-up position (plank). You hands should remain under your shoulders. Reposition your feet as needed to allow full extension of your body. Do not allow the ribcage or low back to sag toward the floor or the hips to hike up toward the ceiling.
Step 2
Upward Phase: Exhale. Shift your weight back toward the wall behind you. This will cause your hips to rise up in the air forming an inverted V position. Your head should be aligned with your spine or slightly tucked. Try not to lift the head. Press your heels toward the floor. If your hamstrings are tight, you may allow a slight bend in the knees. Work toward straight knees, reaching the heels toward the floor.
Step 3
Downward Phase: Inhale and return your body to the starting push-up position, maintaining the alignment of all your body segments.
LEARN MORE ON BENEFIT OF EXCERCISE