People who crave an active lifestyle should of course get used to exercising every day. Exercise can be done anywhere, such as working out at home or working out at the fitness center or gym. Exercising every day is not only useful for losing weight but also makes the body fit while building muscle. Unfortunately, not everyone has the opportunity to work out at the gym, so they choose to work out at home. If done correctly and consistently, then training at home will be as effective as exercising in the gym.
Building muscle at home is surprisingly easy and doesn’t require expensive fitness equipment. You just need a little creativity and commitment to practice regularly. Unfortunately, without professional equipment or resistance, you can only build muscle mass in a limited way. However, if you want to tone your muscles safely and evenly, home exercises are perfect for getting them.
Here are home exercises that you can do:
1. Push-ups
Push-ups are at the heart of home exercises. Make sure your body is in the right shape to get the most out of this home exercise. The back should be straight and in line with the buttocks, and try not to slack the buttocks. The palms are usually stretched slightly wider than the shoulders, or slightly wider for a better chest workout and narrower for a better arm workout. You should combine incline and decline push-ups to produce better overall muscle growth.
2. Handstand
The handstand is an exercise for various muscle groups and not for the weak. To do this, squat with your back to the wall. Place your hands on the floor and slowly “step” your feet up the wall. Use your toes for balance, and slowly lower your head to the floor, pushing your body up to complete one rep. Try to do 3 sets of 10 reps.
3. Dips
For a good dip, you’ll need a sturdy bench, table, or chair, about 0.3-0.6 m from the floor. Extend your arms behind your body and place them on the bench so that your buttocks are in the air and your knees bent at a 90-degree angle. Place your feet firmly on the floor and lower your buttocks toward the floor until your arms are bent at an angle of about 90 degrees. Push the body back up. Repeat for 3 sets of 15-20 reps each.
4. Planks
Planks are great for working the entire core and are easy to modify for an extra challenge. To do a plank, take a push-up position. However, instead of placing your palms on the floor, bend your arms so that you are resting on your forearms. Tighten your glutes and straighten your spine (you should be able to put the broom between your neck and buttocks). Hold this position for one minute, rest, and repeat two more times.
5. Crunches
Crunch is considered one of the best abdominal exercises. So, do it. Lie on your back with feet planted on the floor and knees bent. Support your neck with your hands, then lift your shoulders about 15-20 cm from the floor, hold for one second, then lower your body to the starting position. Lift the body back up, while directing your eyes to the sky. Do this movement slowly and not in a hurry.
6. Sit-ups
Lie on your back with your legs stretched out straight, then extend your arms toward the ceiling and do sit-ups, keeping your legs straight. Lower your arms, trying to touch your toes, and then slowly lie back down.
7. Wall sits
Rest your back against a wall for balance, then “sit” so that your knees are at a 90-degree angle and your buttocks are hanging in the air as if you were sitting in an invisible chair. Rest for 30 seconds and repeat 2 more times.
8. Squats
To do a squat, stand with your feet hip-width apart, your back straight, your head up, and your core tight. Place your hands on your hips or stretch them straight ahead (choose the most comfortable one). Lower yourself into a squat position as if you were going to sit in a chair. Try to keep your back straight and your knees directly over your toes, not leaning forward. Focus on lowering the buttocks. Do this home exercise 10 times, then do 2 more sets after resting for a while.
9. Donkey kick
Get into a crawling position, then pull your legs forward and kick them back and up, keeping your knees bent at 90 degrees. Do 12 reps for each leg.
10. Glute bridge
Lie on your back with one knee bent and feet on the floor. Lift your butt off the floor to form a bridge. Lift your left leg up, keeping your hips up, and then lower your left leg before doing the same movement with your right leg. Do 10 reps with each leg.
12. Lunges
Lunges are very effective for building the muscles of the buttocks, hips, and hamstrings. To perform a lunge, step one foot about 1-1.2 meters in front of you. Knees should be bent at about 90 degrees. Lower your buttocks toward the floor, keeping your front knee over your toes and bending your back knee toward the floor. Push yourself back up to the starting position and switch to the other leg to complete one rep. Do 10 reps on one leg, then rest before doing 2 more sets.
13. Run in place
For those of you who like running, this physical activity can be used as a substitute when you are at home. Don’t forget to lift your legs up high when running in place.
14. High knee running
High knee running in place aka running in place can be done instead of a treadmill. Do this movement by running in place while lifting your knees until you reach a certain position. It’s best to make sure your knees are in line with your hips during this movement. To get maximum results, avoid forcing yourself to do it. Brisk walking around the yard, or around the neighborhood is a type of cardiovascular home exercise that can also strengthen bones. Another benefit of this activity is to reduce the risk of developing depression.
15. Up and downstairs
Going up and down stairs not only helps burn fat deposits on the body, but also keeps you in shape. This simple home exercise works your thighs, abs, legs, and arm muscles. In addition, this home exercise also increases heart rate and improves blood circulation in the body.
