Due to the coronavirus pandemic, gyms are closed and social distancing between people is required. Even the gyms are reopened, many people are concerned about going to the gym risking themselves by the infection or they don’t want to join the gym as it’s too expensive.
More and more are now tended to exercise at home and stay active whenever they want. Here are 10 exercises that you can try at home without equipments. With that being said, let’s clear out space and prepare to sweat!
Instruction: Prepare yourself in pushup position on the ground. Your hands should place slightly wider than shoulder width, with fingers facing forward to form a straight line from head to heels. Lower your body towards the ground slowly until your chest touches the ground, then press upward and drive-up yourself by extending your arms.
Benefits: Pushups are beneficial for building upper body strength by engaging triceps, pectoral muscles, and shoulders at the same time. Keeping your body tight at pushups position could also strengthen your abdominal muscles and lower back.
Instruction: Start with the same position as a traditional pushup. When you lower your body toward the ground, draw up your right knee slowly until it reaches your elbow, then reverse the movement.
Benefits: Other than the main upper muscle groups that the traditional pushup is focusing on, Spiderman pushup can scale up the intension and difficulty of the exercise by focusing more on the quadriceps, hip flexors, obliques and rectus abdomens. You need to control and stabilize your body by controlling and connecting different muscle groups.
Instruction: Start in a standing position with your feet placing at shoulder-width. Then drop into a squat position and place your hands on the floor just in front of your feet. Once your hands hit the floor, kick your feet back behind and extend your arms, which puts you in a push-up position. Next, jump instantly extending your ankles, knees, hips, and arms.
Benefits: Burpee is a true full-body exercise that engages most of the major muscle groups, including upper, core, and lower muscle groups to strengthen your chest, arms, thighs, and legs. It is also a high severity training that requires a lot of energy without oxygen, which helps to burn calories and lose weight in an effective way.
Instruction: Start in a standing position with one leg forward and one leg backward. Prepare to jump by bending your elbows and knees, sinking down into a deep lunge. Then drive both feet onto the floor explosively, switching the position of your feet.
Benefits: Jumping Lunge is an exercise that mainly focus on strengthening lower body muscle groups, targeting quadriceps, hamstrings, glute, hip flexors, and calves. This move can also train your balance, coordination, and proprioception during the landing phase of each movement.
Instruction: Place forearms on the floor, extend your legs like you are about to do a pushup, hold your core tight, and squeeze glutes to stabilize your body.
Benefits: Plank is an excellent bodyweight exercise that strengthens core muscle groups, increases muscle definition, heightens metabolism, and reduces back pain. Aside from physique, It can also help to improve your ability to focus and concentrate.
Instruction: Lie on one side with one leg stacked on top of another, then prop your body up and maintain the position.
Benefits: Side plank engages obliques, which can strengthen the side muscle groups of your body.
Instruction: Lie down on your back and bend your knees. Place your hands cradle your head and keep elbows away from ears. Then, exhale and pull your belly button towards your spine. Pause momentarily and slowly lower back down.
Benefits: Crunch can better focus on rectus abdominis according to Len Kravitz, exercise scientist of the University of New Mexico, the primary ab muscle only activates during the first 30 to 45 degrees of movement. A strong core muscle can provide stability for your body as well as improving the foundation of your daily movements.
Instruction: Lie on your back with arms extended in front of your shoulders. Bend your knees and hips to a 90-degree angle. Straighten your left leg until your heel is an inch from the floor and then return to the start position. Repeat with the other leg.
Benefits: Deadbug is an excellent move to build core strength and stabilization. This move can help protect the spine and relieve lower back pain from your daily movements.
Lower back curl
Instruction: Lie down flat with arms by your sides. Extend your spine and lift your chest off the ground without using your arms to push yourself up. Keep your head up during the move. Once you’ve reached the furthest point up, lower yourself back down.
Benefits: Lower back curl is a back workout that strengthens your spine for injury prevention and better overall body capacity. Most importantly, it can help alleviate back pain from daily desk work.
Instruction: Squat is another great bodyweight exercise. Place your feet slightly wider than hip-width. Keep your chest up, engage your abdominals, and squat down by pushing your knees to the side while moving hips back until your hips are lower than your knees. Exhale and push back up to the starting position.
Benefits: Squat is a functional exercise that help strengthen the muscle groups for performing real-life activities such as lifting objects or getting up from a seated position. It can also help prevent injuries with postural improvements.