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6 Simple Exercises to do at Home


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Right about this time, everyone’s getting a bit bored and frustrated. We’re all locked in our homes and there seems to be no reprieve. But Covid-19 is no reason for us to give up on our fitness. So, keep yourself fit and healthy using this at-home workout.

All you require for this workout routine is a sturdy surface, like the back of a chair or couch. The exercises are so easy to do that you don’t even have to change into workout clothes. Do the entire routine three to four times a week, and you will start seeing results in about a month. This workout routine is perfect for beginners.

Heel to Toe Sumo Squats

Works on: glutes and legs

A. Stand just in front of a chair keeping your feet wider than your hips and legs slightly turned out. Shift your weight to the heels and lift up your toes. Bend the knees, while lowering hips to a squat so that they are hovering just above the chair. Keep your chest high.

B. Straighten your legs quickly and come onto the balls of feet. Also, extend arms overhead at the same time. This makes one rep. Do 20 reps.

Push-ups

Works on: abs, arms, back

A. Start with a plank position and place your hands on a countertop or the back of a sofa. Keep your arms straight, feet back about two feet and lift your heels. Bend the elbows and lower yourself down to a push-up. Lift your chest to a small back bend when you straighten your elbows again.

B. Pull the hips back, keep your arms straight and chest parallel to the floor. Lift your heels and roll up to the start position. This makes one rep. Do 10 reps.

Tip: Keep your core firm and press the palms firmly down during the straight arm plank and the narrow push-up.

Narrow Athletic 

Works on: quads, glutes, obliques

A. Stand with your heels together and keep your toes 3 to 4 inches apart. Lift up your heels 1 to 2 inches off the ground and bend your knees. Keep your chest up and your heels squeezed together. Keep your elbows bent by your sides.

B. Keep your lower body still, and diagonally cross your right arm to your low left; then twist the upper body towards the left. Return to the center. Repeat the same towards the right for one rep. Do 20 reps.

Tip: If you lower your seat a few more inches, it will engage the leg muscles even more as you twist.

Horse Pose With a Lift and Twist

Works on: quads, hamstrings, glutes, obliques

A. Stand next to a countertop or the back of a sofa with your left hand on top and your feet open wide. Bend your knees and draw your right elbow toward your right hip.

B. Straighten your left leg, and lift your right leg up and back. Sweep your right arm forward and across your body, at the same time, turning your palm down. Go back to the starting position for making one rep. Do 15 reps before repeating to the left.

Tip: Target the back of the seat by focussing on the reach of the lifted leg.   

Tricep Dips

Works on: triceps

A. Sit at the edge of a sturdy couch, chair, or coffee table with your hands down and your fingertips pointing forward. Lift your hips and walk your feet 6 to 12 inches forward. 

B. Bend your elbows back, lower your hips around 3 to 5 inches and straighten arms to make one rep. Do 20 reps. 

Incline Core Knee Catches

Works on: abs, obliques

A. Lie down on the floor with a small pillow under your hips and hands crossed behind your head. Straighten your legs toward the ceiling; put legs a few inches away from head to make sure your abs are working. If you feel pressure in your lower back, lift your legs higher. 

B. Bend the right knee slightly, while drawing the right foot to the inside of your left ankle. Go back to the starting position. Repeat to the left side for one rep. Do 30 reps.

Tip: If you experience any lower back discomfort, work with your legs higher.