If you are looking for home exercises, then you happen to be in the right place. These exercises can also be done anywhere you find yourself as gym equipment is not needed to be able to do them.
Table of Contents
This is a yoga move that challenges and strengthens your arms, wrists, abs, and lower back.
This is done by keeping yourself in a plank position with your hands on the floor, and your arms straight and under your shoulders. While at it, make sure that the rest of your body is in a straight line as well. Then lower your body by bending your elbows to 90 degrees level while lowering your body towards the floor as you contract your abs.
This is yet another yoga move that strengthens your lower body muscles by activating those muscles to maintain a balance of your body.
This is simply done by slightly bending your knees and crossing your right leg over the other (left leg), make sure it is on the thigh, and double-cross it on the left leg’s calf or ankle. Then put your right hand under your left hand and wrap them together so that your palms will meet.
Then try to slightly bend your knees and waist as you go a bit lower and forward. Hold the position for 5 breaths then reverses your legs and arms and do it again.
However, if you found the double-twisting of your leg to be challenging, then try putting it only on your thigh without having to double wrap or cross it to your other calf/ankle, while you can also only put your other arm below the other and make the lower arms touch each other without having to twist till your palms touch each other.
The Chair Twist
This targets and strengthens the butt, obliques, hips, thighs, and lower and upper abdominals.
The chair twist is done by standing with your feet close together, bend your knees and your hips back, and start lowering until your thighs are almost parallel with the floor. Then raise your arms and forward and up above your head. At this point, twist your torso to the right and secure your left elbow on the outer part of your right knee. Hold the position for 3 secs and return to starting position and repeat by doing the same to the other part of the body, after which it will be considered to be a rep. Do 3 reps.
The Caterpillar Plank
The caterpillar plank is a modified traditional plank exercise meant to be more challenging, which will target your core and upper body.
How this is done is by standing with your feet shoulder-width apart, bend forward and put your both hands on the floor, and be in a plank position with your hands right under your shoulders. Lower your body towards the floor by bending your elbows and back up again. Next is to bend your left knee, by bringing it towards your chest then twist your waist as you raise your bent left leg out. Return to plank and repeat on the other side, start by returning to standing position.
This is great for the belly, an area that has always been elusive in terms of burning fat and it is a problem for mothers who have given birth.
To do the boat pose is to sit with your knees bent, and your feet on the floor, slightly lean your upper body backward and at the same time raise your legs such that you will form a ‘’V’’ shape with your body. Make sure that your hands are stretched forward with your palms facing inside. Try to relax at this point by keeping your shoulders relaxed and tighten your lower abs muscles. Hold the position for 5 secs then lowers your legs and rep 3 times.
These are very gym equipment-free exercises that could be performed at home; hence it is called home exercises. They can be done 100 percent without any equipment or weight, making it the most suitable, effective, and viable exercise not only at home but anywhere you find yourself.
I hope I have been helpful with this post if you have any questions, comments, or contributions you are free to drop it in the comment box below.