Sports at Home
Sports at Home without Equipment
Are you like me, my dear? Sometimes you find it difficult to go to the gym to exercise. And you prefer to do it at home?
We all seem to suffer from this problem from time to time; Either because of the distance and time we take on the round trip, or because of fatigue and not wanting to practice in front of a large group of people. This is normal, do not be afraid; It also does not negate your great desire to continue exercising, which will give you the fitness you aspire to, as well as enhance your physical fitness and physical strength.
10 Exercises You Can Do at Home
Who said that exercise is not possible at home? There are always a lot of movements and exercises that you can do inside your home, and perhaps even in your bedroom, without equipment. Here we are specifically talking about cardio and muscle strengthening exercises using body weight for resistance, as well as yoga and Pilates exercises. When done correctly, using only your body weight can make you lose a lot of fat and calories.
Instructions for Each Exercise
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Bridge:
- Lie on your back with your knees bent, your feet flat on the floor, and your arms extended at your sides.
- Push with your feet and tighten your core; Lift your butt off the floor until your hips are fully extended, squeezing your glutes at the top.
- Slowly return to the starting position and repeat the movement.
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Chair Squat:
- Stand in front of a chair with your feet shoulder-width apart and toes pointing slightly outward.
- Bend at the hips and bend your knees and lower back until your butt touches the chair, allowing your arms to extend in front of you.
- Push up through your heels and return to the starting position, and repeat the movement.
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Knee Pushup:
- Get into a high plank position from your knees.
- Maintaining a straight line from your head to your knees, bend your elbows to lower yourself to the floor, keeping your elbows at a 45-degree angle.
- Push back to start, and repeat the movement.
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Stationery Lunge:
- Divide your position by placing your right leg in front of you. Your right foot should be flat on the floor, while your left foot should be raised on your toes.
- Bend your knees and lunge forward, stopping when your right thigh becomes parallel to the floor.
- Push up through your right foot to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
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Plank to Downward Dog:
- Get into a high plank position, with your hands under your shoulders and your feet together.
- Keeping your core tight and your hands and feet planted, lift your hips up and back into Downward Dog. Your body should form a triangle with the ground; Keep your neck in a neutral position, with your gaze directed toward your feet.
- Hold this position for a second, then return to plank position and repeat the movement.
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Straight-leg Donkey Kick:
- Stand on all fours, with your hands aligned with your shoulders and your knees aligned with your hips.
- Keeping your back straight, push your right foot into the imaginary wall behind you while keeping your leg straight.
- Your feet should remain flexed (toes pointing down toward the floor) at all times. Make sure to keep your hips square to the floor, and press your buttocks at the top.
- Return to the starting position, and repeat for the desired number of repetitions. Repeat this movement with the other leg.
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Bird Dog:
Activate your core and posterior chain (fancy term for glutes) using the bridge; it’s a great exercise to use as a warm-up.
Instructions:
Squats can help strengthen your legs and core, which may make everyday movements easier. Starting with a chair underneath you will help you master the proper form for this movement.
Instructions:
Beginner-Style Knee Pushups This exercise will help you build strength before attempting a standard push-up.
Instructions:
Work your quadriceps, hamstrings and glutes with a static lunge.
Instructions:
This move will test your upper body, especially your shoulders.
Instructions:
This movement helps you build your buttocks muscles effectively.
Instructions:
Bird pose is an ideal full-body movement that requires balance and stability, and can be easily modified to suit your ability level. Start with this version if you’re a beginner.
