Six Exercises You Can Effectively Do in Your Home

Exercises are not as complicated as we think. Most times, we over think the process and we get stressed out whenever we hear the word “exercise.” You can begin to see everything you have in your house as a gym equipment for a start. Most of us have chairs, bed frames, counter tops, stairs, backyard, and the most important one that comes with every home; your floor. We can pick some of these things and use them as our workout equipments.  

I’m sharing 6 of my favorite exercises that you can do in the comfort of your home to get you started in your health/fitness journey. Please contact your doctor if you have any health challenges before you start this.

I would recommend that you perform 12-20 repetitions of each exercise. When you are done with everything, rest for about a minute and half and do them again. Repeat them for about 3-5 rounds.

Counter/Island  push ups:

Push up is a compound exercise that works different muscle group. When you do push ups, you are not only strengthening your upper body but you are also strengthening your core, your chest, triceps(back of your arms) and shoulders. Some people find floor exercise difficult which is why I’m showing you how you can use of your counter/island to work your arms without getting on the floor. To do this, keep your arms shoulder-width apart, keep your body straight and bend your elbows as you bend down and keep your elbows straight when you get back up. Do 12-15 reps

Bodyweight Squat

Squat is a very popular exercise that builds your leg muscle. Squats work your thighs and butt. I also believe it works your core too because you need your core to be fully engaged when you do squats.  To do this, stand with feet hip width apart and make sure that your feet are directly under your hips. Go down as if you are sitting on a chair for as far as you go and come back up. When you come up ensure that you core and hips are engaged by tilting your hips forward as shown. You can add some light weights in both hands to make this more challenging. Do 15-20reps

Side Lunges

Although the side lunges work the same muscles as the regular lunges, the sides lunges work more of the outer and inner thighs. To perform this exercise, stand straight with your feet together and take a large step with your left leg lunging to the left side towards the floor and come back to the starting position.  Repeat the same for the right side. Be careful not to let your knees extend past your toes. You can add some light weights in both hands to make this more challenging. Do 12-15 reps.

Low Plank

Plank is one of the most effective core conditioning exercise. It strengthens your core muscle and also helps with balance and back. To do this exercise, while resting on your elbow, hold your body off the ground in a straight line position. Hold this for several seconds and ensure that your core is engaged all through. You can start with 30 seconds and increase as often as you do these. Do these for 30secs to 2 minutes.

Bridge

Bridge exercise helps strengthen the butt and the back of the thighs. It’s also a great core exercise that work the abdominal muscles. To do this exercise, lie on your back in a flat position and keep your hands to your sides while bending your knees. Lift your hips off the ground and back down at a normal pace. Do 15-20reps

Table Dips

Dips is an isolation exercise that works the muscle of the chest, back, forearms and upper arms. You can get a great arm workout with dips without using any equipment. Sit on a table or a chair and hold the edge with your hands, ensure that your elbows are facing backwards. Slide forward and bend your elbows about 45-90 degrees. Perform these moves with your legs straight out(advanced) or knees bent(regular). Do 12-15 reps.

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xoxo Forlahkeh