As we grow older, life becomes busier because we have more responsibilities to fulfill and work that needs to be done. Sometimes, it is a struggle to find time to go to the gym to exercise, especially now that we are in the middle of a pandemic. Some gyms are still closed due to government restrictions.
However, as an adult, having regular physical activity is a must to improve your health and strength. Also, having regular exercise can be a form of meditation for you to be calm and relaxed.
Did you know you can still start your fitness journey even if you are stuck in your home? You can keep moving and achieve your fitness goals with the help of these exercises that you can perform at home.
If you’re looking for a sign to work out, this is a perfect time. Check out these 25 effortless workout ideas that you can do at home:
1. Superman Exercise
This exercise will be targeting your upper back, butt, hips, and your shoulders. Also, this exercise is good for beginners.
How To Do The Move:
- Lie flat on your stomach with your arms straight out in front of you.
- Raise your arms and feet off the floor, keeping your core flat on the ground.
- Hold the raised position for three seconds and then lower your arms and feet back to the floor.
This exercise is one of the classic exercises that you should try because it is a good full-body workout. You can easily adjust the intensity of the exercise by just adjusting your hands.
3. Contralateral Limb Raises
This exercise can be compared to Superman because it also works your back, butt/hips, and shoulder. This is a great exercise for those people who are struggling to intone their upper back area.
4. Bent Knee Push-up
This exercise is a good alternative for those beginners who are struggling to execute the regular push-up.
5. Downward-facing Dog
In doing this exercise, you should remember that it should be slow and you have to control your movement to have good calf stretch.
This workout may look so easy but it is so effective, especially in strengthening your abdomen or core. In this exercise, you need to know the right posture for this to get the result that you wanted.
7. Single Leg-Raised Push-ups
This is the level-up version of the regular push-up. Always remember to keep the proper form to avoid injury. This is a good full-body workout.
8. Front Plank
It looks so easy but it is harder than you thought. This exercise will be targeting your abs and your back.
9. Side Plank
This exercise is good for toning your hips without needing any equipment.
10. Reverse Ab Crunch
This exercise is the advanced version of your regular crunches. You just have to be careful in performing this exercise because it might cause injury to your back.
This beginner-friendly exercise will target your back and abs. It is a good way to start your day.
12. Squat Jumps
You might consider doing this exercise for it will give you the burn that you need comparing to doing the regular squat. Jumping can make your heartbeat a little faster than usual. This is a good exercise that targets the butt, hips, legs, and thighs.
13. Forward Lunges
This is a good leg exercise that targets your abs, butt, hips, legs, and thighs.
14. Forward Lunge with Arm Drivers
Begin with a regular lunge and progress to this advanced exercise that targets some core areas.
15. Glute Activation Lunges
If you are looking for toning exercises, this one’s for you especially if you are working with your butt and hips.
16. Glute Bridge
This exercise is common in yoga poses, and it is an interesting start to the power of slow and controlled movements.
17. Hip Rotations
This is a dynamic movement exercise that is used to prepare the body for activity. It is strongly recommended that you practice your push-up technique before attempting this exercise because it involves a modification to a traditional push-up.
18. Side Lunge
This exercise trains your body to move from side to side, which is a refreshing change from your body’s usual forward or twisting movements.
19. Side-Lying Hip Abduction
This lying position exercise can improve your lower-body strengths. This exercise targets your butt and hips.
20. Side-Lying Hip Adduction
This exercise has a small movement compared to abduction but it is considered also an important exercise for your butt and hips.
21. Side Plank (Modified)
This exercise is a core body exercise that strengthens the core muscles, as well as the shoulder and hip. This is an excellent exercise for those of you who want to learn how to do a full side plank.
22. Side Plank with Straight Leg
This exercise is like a modified side plank, it also targets your abs, butt, and hips. You can increase the intensity of this exercise by (1) increasing the length of time you are in the raised position, (2) raising the upper leg of the lower leg, or (3) raising the lower leg off the floor and maintaining contact with your elbow and the foot of the upper leg only.
23. Pistol Squats
Pistol squats help you develop stronger, flexible ankle joints. They improve your balance and stability, as well as improving your natural awareness of your body.
24. Standing Calf Raises – Wall
Another standing exercise that you can do inside your house. You need to find a wall to perform this exercise. This exercise targets your legs, specifically your calves and shins.
25. Supine Pelvic Tilts
The last one is another lying position exercise that targets your abs. This may look so easy but you will feel the burn after every set.